RECOVERY SCIENCE DALAM OLAHRAGA: PENGARUH ICE BATH TERHADAP DELAYED ONSET MUSCLE SORENESS (DOMS)
DOI:
https://doi.org/10.23969/jp.v11i02.65337Keywords:
ice bath, recovery, DOMS, muscle soreness, sports recovery scienceAbstract
Delayed Onset Muscle Soreness (DOMS) is a condition characterized by muscle pain and stiffness that commonly occurs after high-intensity exercise, especially activities involving eccentric muscle contractions. DOMS can reduce physical performance and delay muscle recovery after exercise. Therefore, an effective recovery method is needed to minimize muscle soreness and improve recovery. This study aimed to determine the effect of ice bath therapy on reducing DOMS after high-intensity exercise. The research used a quantitative approach with a quasi-experimental design through a pretest-posttest control group design. A total of 20 physically active participants were divided into an experimental group and a control group. The experimental group received ice bath treatment using water temperatures of 10–15°C for 10–15 minutes, while the control group performed passive recovery. DOMS levels were measured at 24, 48, and 72 hours after exercise using a pain scale instrument. Data analysis was conducted using descriptive and inferential statistics through an independent sample t-test at a significance level of 0.05. The results showed that the experimental group experienced a greater reduction in DOMS scores compared to the control group, especially at 48 and 72 hours post-exercise. Therefore, ice bath therapy is effective in reducing muscle soreness and accelerating recovery after high-intensity physical activity.
Downloads
References
Allan, R., & Mawhinney, C. (2017). Cold water immersion and recovery from strenuous exercise: A review of the literature. Journal of Sports Science and Medicine, 16(2), 123–132.
Awaliyyah, N., Putra, R. A., & Siregar, M. (2025). Pengaruh aktivitas fisik intensitas tinggi terhadap delayed onset muscle soreness pada mahasiswa olahraga. Jurnal Keolahragaan Indonesia, 9(1), 45–53.
Bleakley, C. M., Davison, G. W., & Whatman, C. (2012). The use of ice in the treatment of acute soft-tissue injury: A systematic review of randomized controlled trials. The American Journal of Sports Medicine, 40(2), 438–445.
Cao, J., Chen, Z., & Li, Y. (2020). Exercise-induced muscle damage and inflammatory responses following high-intensity exercise. Sports Medicine and Health Science, 2(3), 142–148.
Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation. Frontiers in Physiology, 9, 403.
Firmanus, R., Nugroho, A., & Ramadhan, M. (2023). Strategi recovery dalam meningkatkan performa atlet olahraga prestasi. Jurnal Sport Science, 8(2), 88–97.
Fitrianto, H., Prasetyo, Y., & Maulana, D. (2023). Recovery olahraga sebagai upaya pencegahan kelelahan dan cedera atlet. Jurnal Pendidikan Jasmani dan Olahraga, 12(1), 33–41.
Ginting, R. (2023). Adaptasi fisiologis tubuh terhadap latihan fisik intensitas tinggi. Jurnal Ilmu Keolahragaan, 7(2), 56–64.
Hohenauer, E., Taeymans, J., Baeyens, J. P., Clarys, P., & Clijsen, R. (2015). The effect of post-exercise cryotherapy on recovery characteristics: A systematic review and meta-analysis. PLOS ONE, 10(9), e0139028.
Kellmann, M., Bertollo, M., Bosquet, L., Brink, M., Coutts, A. J., Duffield, R., Erlacher, D., Halson, S. L., Hecksteden, A., Heidari, J., Kallus, K. W., Meeusen, R., Mujika, I., Robazza, C., Skorski, S., Venter, R., & Beckmann, J. (2018). Recovery and performance in sport: Consensus statement. International Journal of Sports Physiology and Performance, 13(2), 240–245.
Leeder, J., Gissane, C., Van Someren, K., Gregson, W., & Howatson, G. (2012). Cold water immersion and recovery from strenuous exercise: A meta-analysis. British Journal of Sports Medicine, 46(4), 233–240.
Lesmana, H. S. (2019). Delayed onset muscle soreness (DOMS) pada aktivitas olahraga intensitas tinggi. Jurnal Prestasi Olahraga, 5(1), 12–19.
Lesmana, H. S., Putra, D., & Syahputra, A. (2017). Pengaruh pemulihan aktif terhadap penurunan nyeri otot pascalatihan. Jurnal Sport Area, 2(2), 45–53.
Machado, A. F., Ferreira, P. H., Micheletti, J. K., de Almeida, A. C., Lemes, Í. R., Vanderlei, F. M., Netto Junior, J., & Pastre, C. M. (2016). Can water temperature and immersion time influence the effect of cold water immersion on muscle soreness? A systematic review and meta-analysis. Sports Medicine, 46(4), 503–514.
Manalu, N., Purba, H. M., & Giawa, I. B. (2024). Recovery olahraga dan pengaruhnya terhadap stabilitas performa atlet. Jurnal Pendidikan Olahraga, 10(1), 77–86.
Paes, M. R., Silva, R. T., & Oliveira, L. (2024). Muscle soreness and movement dysfunction after eccentric exercise. International Journal of Exercise Science, 17(1), 88–97.
Parwata, I. M. Y. (2015). Kelelahan dan recovery dalam olahraga. Jurnal Pendidikan Kesehatan Rekreasi, 1(1), 2–13.
Pranoto, A., Wahyudi, A., & Saputra, R. (2022). Analisis delayed onset muscle soreness pada latihan eksentrik. Jurnal Keolahragaan, 10(2), 120–128.
Prihantoro, A., & Ambardini, R. L. (2019). DOMS dalam aktivitas olahraga dan metode penanganannya. Medikora, 18(1), 25–34.
Sihombing, D., & Machrina, Y. (2025). Pengaruh nyeri otot terhadap performa latihan atlet setelah aktivitas intensitas tinggi. Jurnal Sport Health, 6(1), 50–58.
Downloads
Published
Issue
Section
License
Copyright (c) 2026 Pendas : Jurnal Ilmiah Pendidikan Dasar
This work is licensed under a Creative Commons Attribution 4.0 International License.
