Ever wondered if there’s a better way to recover after a tough workout or injury? Enter contrast therapy! This straightforward approach alternates hot and cold temperatures to speed up healing and reduce inflammation.
Coldture experts have decided to create a comprehensive guide on contrast therapy to help you understand if that's your routine's missing factor! Keep reading to discover the benefits of contrast therapy and how to practice it!
Key Takeaways
- Contrast therapy means alternating hot and cold water immersion. This stimulates blood flow, reduces inflammation, and promotes tissue healing. Contrast therapy has roots in ancient healing practices.
- Athletes benefit from contrast therapy through improved blood circulation, reduced inflammation and soreness, quicker recovery times, increased muscle oxygenation, and enhanced performance and injury prevention.
- Contrast therapy is not exclusive to athletes; people with active lifestyles or those seeking general wellness can also practice it, although they should consult their healthcare provider beforehand.
Understanding Contrast Therapy
At its core, contrast therapy is a technique that alternates between hot and cold baths. This promotes proper blood vessel function and enhances circulation throughout the body. Although its benefits have only recently resurfaced, this practice has roots in ancient civilizations who recognized the healing power of temperature contrast. The process, also known as contrast water therapy (CWT), has everything to do with our circulatory system. If you want to find out why, keep reading!
The Science Behind Contrast Therapy
Our circulatory system consists of the heart, the blood vessels, and the blood. Imagine that adults have 60,000 miles of blood vessels! They work non-stop to transport the blood to our organs and tissues, supplying them with oxygen and nutrients. In addition, they carry waste products away from our organs. As such, an efficient circulatory system is closely linked to reduced injury risk, enhanced immune system, and healthy tissue. So you're probably wondering what contrast therapy has to do with any of these, right?! Let's take things step by step.
When we immerse ourselves in hot water, our blood vessels open or dilate - this is called vasodilation. It leads to a slowed heart rate and decreased blood pressure. When we immerse ourselves in cold water, our blood vessels constrict or close - this is called vasoconstriction. It will make your heart beat faster and cause your blood pressure to rise.
When we alternate hot and cold water, the result is basically a pumping effect that causes your blood vessels to open and close repeatedly. This leads to increased blood circulation to the tissues impacted by this therapy and reduced inflammation, pain, swelling, and soreness.
These details are actually backed up by science. The participants of a study performed contrast bath therapy on their left lower leg. They wanted to see the effect of hot and cold baths on the affected tissue. Scientists concluded that contrast therapy improved the hemodynamics and oxygenation of the muscles. Therefore, it can serve as a therapeutic method for treating muscle injuries.
Advantages of Contrast Therapy for Athletes
Contrast therapy offers a plethora of benefits for athletes:
- It can soothe muscle tension and lessen muscle fatigue.
- It can target pain receptors.
- It can reduce inflammation.
- It enhances skin blood flow and tissue oxygenation, supporting faster healing and improved limb function.
- It reduces post-exercise muscle strength.
- It increases joint mobility in comparison to passive recovery.
- It removes excess lactic acid.
Keep reading to learn more!
Reduced Delayed Onset Muscle Soreness and Speedy Recovery
Although repeated studies have proven that contrast bath therapy does shorten the recovery time and reduce post-workout muscle pain, the mechanisms through which it does so aren't fully understood yet.
Some specialists suggest that this is partly caused by the fact that contrast water therapy usually ends with a cold bath. The physiological effect it causes leads to reduced blood flow around the damaged site. This, in turn, causes reduced edema and inflammation.
A review study concluded that, compared to passive recovery, contrast bath therapy led to significantly lower values of creatine kinase (CK) and plasma concentrations. They are associated with speedy recovery and reduced symptoms of delayed onset muscle soreness (DOMS).
Improved Muscle Function and Reduced Fatigue
Contrast bath therapy can also improve muscle function because it attenuates muscle strength loss and muscle power loss.
Another study confirmed that both contrast water therapy and cold water immersion can reduce post-exercise fatigue. Evidence also shows that contrast bath therapy is more efficient in reducing swelling than heat therapy, possibly because an increase in blood flow and circulation prevents fluid buildup around the affected tissues.
Injury Prevention and Rehabilitation
Adequate blood flow plays a crucial role in keeping us healthy. That's why all doctors recommend being physically active - exercising increases blood flow to the tissues currently in use. In addition, improved blood flow is also linked to better waste management.
All these contribute to tissue health, injury prevention, and rehabilitation. Well, contrast bath therapy does all the things mentioned above. As such, it can strengthen tissues so they can withstand injury without too much damage and heal faster.
Is Contrast Bath Therapy Only for Athletes?
Contrast bath therapy isn’t just for athletes. It can reduce muscle soreness for people who experience fatigue from daily activities. Whether you have an active lifestyle or are just seeking general wellness, contrast therapy can offer holistic physical improvement.
In addition, contrast physical therapy can be useful for people who:
- Want to strengthen their heart muscles.
- Need to manage their cholesterol levels.
- Suffer from chronic inflammation.
- Suffer from stress, anxiety, and depression.
- Deal with chronic pain.
- Have an injured body part, like the foot or the ankle.
- Suffer from rheumatoid arthritis.
- Suffer from soft tissue trauma.
However, don't forget to confirm with your doctor if you can practice CWT.
Practical Guide to Contrast Therapy
If you’re interested in trying out contrast therapy, you'll need two tubs or containers that can accommodate full body immersion or the targeted body part. One tub should be filled with warm water, usually 37-43°C (100-110°F), while the other should be filled with cold water, usually 10-15°C (50-60°F). In addition, you'll need a thermometer to measure the water temperature, as well as a towel to warm yourself up after the contrast therapy session.
Immerse yourself in warm water first for approximately 3-4 minutes. Then, switch to the cold tub immediately and remain there for just 1 minute. Repeat this cycle for about 20-30 minutes. The last immersion should always be in cold water.
Initially, you should begin with temperatures comfortable for your body. As you build up your tolerance, you can slowly increase the water temperatures by making the hot water hotter and the cold water colder.
Alternative Contrast Therapies
If you can't buy two tubs for your contrast therapy sessions, you can take things slowly and begin with contrast showers, during which you alternate hot water and cold water. This will eliminate the need for specialized contrast bath therapy equipment. In addition, it will help your body acclimatize to the sudden switch between cold and hot water. This will minimize the risk of experiencing side effects.
The rule for contrast showers is basically the same as for plunging CWT. Turn on the hot water for 3-4 minutes, then switch to cold water for only 1 minute. Repeat this for about 20 minutes. Once you feel comfortable taking hot/cold showers, you can book a contrast bath therapy session at a local wellness center. A physical therapist can assist you and offer further guidance on how to perform it yourself.
When you get used to the physiological changes caused by contrasting warm and cold temperatures and are ready to get your own equipment, don't hesitate to contact Coldture to get your best cold plunge tub!
Contrast Therapy Precautions and Safety Tips
While contrast therapy can offer numerous benefits, it’s crucial to take certain precautions. People with medical concerns such as:
- cardiovascular disease
- high blood pressure
- untreated or open wounds
- diabetes
- poorly managed epilepsy
- hydrophobia
- circulation problems
- local malignancies
- peripheral vascular disease
- hypertension
and others, should consult a healthcare provider before engaging in contrast therapy.
Furthermore, it’s crucial to follow these guidelines when using hydrotherapy treatments:
- Use clean, uncontaminated water to prevent infections.
- Be cautious of extreme water temperatures to prevent skin damage and the potential for heart arrhythmia.
- If symptoms such as dizziness, nausea, or lightheadedness occur, stop the treatment immediately and seek medical advice.
If possible, try your first CWT session with a professional overseeing and guiding you. This will serve as a stepping stone towards including this into your weekly routine. You'll probably find contrast water therapy services at a local healing and wellness center.
Real-Life Examples: Athletes and Contrast Therapy
Contrast therapy isn’t merely a theoretical concept! It’s practiced by many successful athletes who've incorporated it into their recovery routines. Take Michael Burton, fullback for the Kansas City Chiefs, for example. He uses contrast baths to improve blood flow and reduce inflammation after physical activities.
Linebacker Nick Bolton and cornerback Jaylen Watson, also from the Kansas City Chiefs, rely on contrast therapy to reduce fatigue after strenuous workouts. Nick Allegretti, a Chiefs guard, incorporates cold tub therapy and mental relaxation into his recovery routine.
Endurance athletes, including runners and cyclists, have also embraced contrast baths, thus harnessing their recovery-enhancing properties!
Measuring the Impact of Contrast Therapy
You can quantify the impact of contrast therapy using technological devices like heart rate monitors. Wearing a fitness tracker or a smartwatch can help monitor physiological responses to contrast therapy, including changes in heart rate variability (HRV). We recommend choosing a product that is waterproof to prevent any damage during a contrast therapy session.
If you're just starting your CWI journey, you should definitely consider using these monitoring devices They can help you understand how your body reacts to hot and cold exposure. You can also show the data to your healthcare provider and ask if it's safe to continue practicing contrast bath therapy.
Summary
Nowadays, contrast water therapy is a highly beneficial therapeutic procedure for both athletes and non-athletes. In fact, it has been around for centuries! But only recently did scientists start studying what physiological responses it causes. As such, research has shown that hot and cold exposure can potentially enhance recovery, boost performance, and aid in injury prevention and rehabilitation.
As you explore this powerful hot and cold water therapy, remember to start slow, monitor how your body reacts, and adjust accordingly. With careful application and ongoing adjustments, contrast therapy might just revolutionize your recovery and healing journey!
If you're ready to buy your own contrast bathing equipment, Coldture experts are here to facilitate the process. Contact us today!
Frequently Asked Questions
How long do you alternate heat and ice?
To perform contrast bath therapy, you should alternate 3-4 minutes of hot water with just 1 minute of cold water. Make sure that you end the session with a cold plunge.
Is contrast therapy good for recovery?
Yes, contrast therapy is good for recovery as it can decrease muscle soreness, enhance muscular strength, as well as reduce inflammation, swelling, and fatigue after intense exercising. It is effective in improving post-training recovery and returning the body to a performance-ready state.
Does contrast therapy actually work?
Yes, multiple research papers have confirmed that contrast therapy can enhance blood circulation, reduce swelling, and promote speedy recovery. Ultimately, it leads to improved limb function and decreased muscle fatigue and pain. If you're just starting your contrast journey, we recommend performing these baths under the supervision of a physical therapist.
When should contrast therapy be used?
Contrast baths should be used to reduce swelling and pain, control the body's normal inflammatory response, as well as facilitate recovery from physical activity. Contrast therapy is also efficient in treating injuries like ankle sprains, strengthening the heart muscles, managing rheumatoid arthritis symptoms, and reducing stress and anxiety.
What is contrast therapy?
Contrast therapy implies immersing yourself in cold and hot water alternatively. This causes a pump-like reaction, which enhances circulation throughout the body and promotes speedy recovery and pain relief.
