How does palmer cooling work?

Palmer cooling works by reducing core body temperature, which in turn improves physical performance by allowing muscles to contract within a narrow temperature range that is optimal for muscle function. During exercise, muscles generate heat, and if the heat isn't dissipated efficiently, it can impair muscle function. One crucial enzyme for muscle contractions, called pyruvate kinase, can only function within this narrow temperature range. If muscles become too hot, their ability to contract is reduced, leading to what is commonly referred to as muscular failure 1.

Palmer cooling specifically refers to cooling the palms of the hands, which, along with the soles of the feet and the upper portion of the face, are glabrous skin surfaces through which heat can leave the body efficiently. By holding onto a relatively cool object (not so cold as to constrict vessels) in between sets or exercise bouts, individuals can use palmer cooling to efficiently lower their core body temperature. This can lead to a significant increase in endurance and strength training capacity, reduction in muscle soreness, and the ability to push through training plateaus 2.

The research emphasizes that palmer cooling is particularly effective in increasing the volume of work one can do over time, suggesting this can be more important than the actual increases in muscular strength or immediate endurance 3. It's a method that athletes can use to run further, lift more weight, and perform more sets and repetitions, often to a staggering degree 4.

A suggested home protocol for palmer cooling is holding cold water bottles or frozen packs in the palms between exercise sets to promote this cooling effect 2.