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, then a cold bath (repeated for about 20 minutes). This mode of recovery could be more advantageous than just an ice bath if you are looking seriously recovery benefitssuch as reduced inflammation, pain and swelling.
Contrast bath – a strong contrast with the usual recovery suspects like foam rolling and protein powders – it’s not for everyone. But, if you’re feeling adventurous and can handle a few minutes of cold discomfort, consider taking the plunge.
What does the contrast bath do?
In addition to inducing clenched teeth and occasional nausea, contrast bathing – or switching between immersion in hot and cold water – causes the body’s blood vessels to alternate between vasodilation (a relaxation and opening of blood vessels) and vasoconstriction (a narrowing of blood vessels). space in the blood vessel).
The idea is that the repeated opening and closing of the vessels creates a pumping effect that helps bring fresh, oxygenated blood to the body’s tissues as it drains. waste productsthereby reducing swelling, inflammation, stiffness and discomfort.
“Contrast baths are an excellent way to reduce inflammation and speed up the healing process,” says Steve Hruby, a Doctor of Chiropractic and founder of Progressive Health Kaizen in Scottsdale, Arizona. “They can be helpful too reducing 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 research-backed benefits.
1. Reduced soreness
As noted earlier, contrast baths can help delayed muscle aches (DOMS), an uncomfortable exercise-induced condition that can hinder athletic performance. But research shows that contrast baths can also be helpful to non-athletes with everyday pain.
2. Decrease in inflation
Contrast baths can also help reduce swelling caused by the injury, which can be painful and hinder mobility. A to study participants with ankle sprains found that using contrast baths three days after incurring their injury helped reduce swelling better than heat therapy.
3. Post-exercise recovery
In one to study published by The Journal of Strength and Conditioning Researcha group of recreational athletes performed a leg workout designed to induce DOMS. After the workout, one group rested for 15 minutes while the other engaged in contrast water therapy.
According to the study, “Contrast water therapy (CWT) was associated with a smaller reduction, and faster restoration, of strength and power…as opposed to passive recovery.”
4. Few sick days
The evidence that contrast baths boost immunity is increasingly anecdotal. However, one to study found that people who engaged in daily contrast showers took significantly fewer sick days from work than those who did not.
How to take a contrast bath?
“There are many ways to do a contrast bath, but the basic idea is to alternate bodies of hot and cold water,” says Hruby. “Typically we 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 depends on what is available to you (and what you can personally tolerate), but the protocol for most scientific studies it includes a hot temperature of 100 to 104 degrees Fahrenheit (37 to 40 degrees Celsius) and a cold temperature of 46 to 50 degrees Fahrenheit (seven to 10 degrees Celsius).
Do you have to immerse your whole body?
While contrast baths are often associated with body immersion, you can also immerse just an inflamed body part or an injured area, such as a hand or an ankle. Depending on the injury or condition, your treating doctor may also recommend doing some gentle exercises or movements while the part of the body is under, such as flexing the ankle or opening and closing the hand.
Depending on the condition or the severity of the wound, contrast baths can be done every day or several times a day.
Where can you take a contrast bath?
Some training and physiotherapy facilities are equipped with tubs specifically designed for contrast baths. However, you can create a similar experience with a cold lake or unheated pool and jacuzzi or hot tub.
If you don’t have access to several bodies of water, try the contrast shower in your bathroom following the same hot to cold contrast bath ratio – just turn the dial back and forth from hot water to cold water .
Does it matter what kind of water you use?
There is no need for special water for contrast baths; Chlorinated water from your tap will work, as will chlorinated pool water or salty ocean 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 between 100 and 104 degrees Fahrenheit.
It is important to note that contrast baths are no recommended for people who have open wounds or are hypersensitive to cold temperatures. And if you have any medical conditions, it is crucial to check with your doctor before trying a contrast bath.
