Short-Term Recovery Interventions Using Cryosauna, Cold-Water Immersion, and Foam Rolling in Mixed Martial Arts Athletes: A Polish Pilot Study

Background: Mixed martial arts (MMA) involve repeated high-intensity, explosive actions that cause substantial fatigue, underscoring the importance of effective recovery strategies. Purpose: This pilot study investigated short-term performance responses to different post-exercise recovery interventions in Polish MMA athletes. Methods: Sixteen athletes (14 males and 2 females) were randomly assigned to cryosauna (CRYO), cold-water immersion (CWI), foam rolling (FR), or passive recovery (CON), with 4 participants per group. The intervention lasted two weeks, with the assigned recovery intervention applied after each training session. Performance was evaluated before and after the intervention using the countermovement jump (CMJ), isokinetic knee peak torque (flexion and extension), and reactive stress tolerance of the determination test (DT). Data were analyzed using mixed-design ANOVA. Results: CMJ performance improved over time across groups. FR significantly increased knee extension (from 228.67 ± 26.49 N.m to 250.50 ± 22.41 N.m), whereas DT scores significantly increased in the CRYO group (from 247.50 ± 12.50 AU to 291.50 ± 15.61 AU) and significantly decreased in the CON group (from 290.25 ± 24.45 AU to 255.50 ± 24.18 AU). Significant Time × Group interactions were observed for DT (p < 0.001) and knee extension torque (p = 0.008). Conclusions: FR appeared beneficial for knee extension performance, whereas CRYO was associated with improved DT performance. Findings are exploratory and need confirmation in larger, controlled studies.