A contrast bath (or contrast water therapy) is a technical term for a hot bath, followed by a cold bath, followed by a hot bath, and then a cold bath (repeated for about 20 minutes). This recovery method might be more beneficial than just an ice bath if you have serious problems Recovery Benefitssuch as reduced inflammation, pain and swelling.
Contrast bathing – a stark contrast to the usual recreational options Foam rolling And Protein powder – is not for everyone. However, if you’re adventurous and can tolerate a few minutes of chilly discomfort, consider taking the plunge.
What does contrast bathing do?
In addition to the clenching of teeth and occasional strong language, contrast bathing – or alternating between hot and cold water immersion – causes the body’s blood vessels to alternate between vasodilation (relaxation and opening of blood vessels) and vasoconstriction (a reduction in blood vessels). change space within the blood vessel).
The idea behind it is that the repeated opening and closing of the vessels creates a pumping effect that helps to transport fresh, oxygen-rich blood into the body tissues and flush them out at the same time waste productsThis reduces swelling, inflammation, stiffness and discomfort.
“Contrast baths are an excellent way to reduce inflammation and speed up the healing process,” says Steve Hruby, doctor of chiropractic and founder of Kaizen Progressive Health in Scottsdale, Arizona. “They can be helpful too relief from pain and improve Range of motion.”
What are the benefits of a contrast bath?
For such a simple and accessible therapy, contrast baths offer a variety of scientifically proven benefits.
1. Less pain
As already mentioned, contrast baths can be helpful delayed onset muscle soreness (DOMS), an unpleasant exercise-induced disorder that can affect athletic performance. However, research shows that contrast baths can also be helpful for non-athletes with everyday pain.
2. Decreased swelling
Contrast baths can also help reduce injury-related swelling, which can be painful and affect mobility. A study A study involving participants with ankle sprains found that using contrast baths three days after the injury reduced swelling better than heat therapy.
3. Post-workout recovery
In one study published by The Journal of Strength and Conditioning Researcha group of recreational athletes performed leg training to induce DOMS. After training, one group rested for 15 minutes while the other group performed contrast water therapy.
According to the study, “contrast water therapy (CWT), in contrast to passive recovery, was associated with less reduction and faster recovery of strength and performance.”
4. Fewer sick days
Evidence that contrast baths boost immunity is still largely anecdotal. However, one study found that people who used contrast showers daily took significantly fewer sick days from work than those who didn’t.
How to take a contrast bath?
“There are many ways to do a contrast bath, but the basic idea is to alternate between hot and cold bodies of water,” says Hruby. “I usually recommend starting with two minutes in hot water, followed by one minute in cold water. You can repeat this cycle for up to 20 minutes.”
How cold and hot it is depends on what you have available (and what you personally can tolerate). the protocol For most scientific studies, a hot temperature of 37 to 40 degrees Celsius and a cold temperature of seven to 10 degrees Celsius apply.
Do you have to immerse your whole body?
While contrast baths often involve soaking the entire body, you can also soak just an inflamed body part or injured area, such as a hand or ankle. Depending on the injury or condition, your doctor may also recommend performing some gentle exercises or movements while the body part is submerged, such as: E.g. bending the ankle or opening and closing the hand.
Depending on the condition or severity of the injury, contrast baths can be performed daily or several times a day.
Where can you take a contrast bath?
Some training and physical therapy facilities are equipped with tubs specifically designed for contrast baths. Still, you can create a similar experience with a cold lake or an unheated swimming pool and hot tub.
If you don’t have access to multiple bodies of water, try a contrast shower in your own bathroom using the same ratio of hot to cold alternating bath – simply turn the dial back and forth from hot to cold water.
Does it matter what type of water you use?
There are no special water requirements for contrast baths; Plain H2O from your faucet works, as does chlorinated pool water or salty sea water. The most critical variable is temperature. As mentioned above, you want your cold water to be between 46 and 50 degrees Fahrenheit (it will feel uncomfortably cold!) and your hot water to be between 100 and 104 degrees Fahrenheit.
It is important to note that contrast baths do this not Recommended for people with open wounds or hypersensitivity to cold. And if you have any health conditions, it’s important to consult your doctor before trying a contrast bath.
