BACKGROUND: Despite debate regarding their effectiveness, many different post-exercise recovery strategies are used by athletes. This study compared five post-exercise recovery strategies (cold water immersion, contrast water immersion, active recovery, a combined cold water immersion and active recovery and a control condition) to determine which is most effective for subsequent short-term performance and perceived recovery. METHODS: Thirty-four recreationally active males undertook a simulated team-game fatiguing circuit followed by the above recovery strategies (randomized, 1 per week). Prior to the fatiguing exercise, and at 1, 24 and 48 hours post-exercise, perceptual, flexibility and performance measures were assessed. RESULTS: Contrast water immersion significantly enhanced perceptual recovery 1 hour after fatiguing exercise in comparison to active and control recovery strategies. Cold water immersion and the combined recovery produced detrimental jump power performance at 1 hour compared to the control and active recovery strategies. No recovery strategy was different to the control at 24 and 48 hours for either perceptual or performance variables. CONCLUSION: For short term perceptual recovery, contrast water therapy should be implemented and for short-term countermovement power performance an active or control recovery is desirable. At 24 and 48 hours, no superior recovery strategy was detected. TRIAL REGISTRATION: Retrospectively registered, ISRCTN14415088, 5/11/2017.

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