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Contrast bath (or contrast hydrotherapy) is a technical term for a hot bath, then a cold bath, then a hot bath, then a cold bath (repeat for about 20 minutes). If you are looking for serious recovery, this recovery method may be more beneficial than an ice bath Restoration of benefitssuch as reducing inflammation, pain and swelling.
Contrast bath – Contrast with the usual suspects of recovery, e.g. foam rolling and protein powder – Not suitable for everyone. However, if you’re adventurous and can handle a few minutes of cold discomfort, consider taking the plunge.
What does a contrast bath do?
In addition to causing gritted teeth and the occasional curse, contrast bathing (or switching between hot and cold water immersion) causes the body’s blood vessels to shift between vasodilation (the blood vessels relax and open up) and vasoconstriction (the blood vessels constrict less). alternately.
The idea is that the repeated opening and closing of blood vessels creates a pumping effect that helps bring fresh, oxygenated blood to the body’s tissues and out of the body at the same time. scrapthereby reducing swelling, inflammation, stiffness and discomfort.
“Contrast baths are an excellent way to reduce inflammation and speed up the healing process,” says chiropractic physician and founder Steve Hruby. Improve progressive health In Scottsdale, Arizona. “They can also help Reduce soreness and improve range of motion“.
What are the benefits of a contrast bath?
For this simple and easy treatment, contrast baths offer a variety of research-backed benefits.
1. Reduce soreness
As mentioned before, a contrast bath may help delayed onset muscle soreness (DOMS), an uncomfortable condition caused by exercise that may affect athletic performance. But research shows that contrast baths may also help non-athletes with everyday pain.
2. Reduce swelling
Contrast baths may also help reduce swelling from an injury, which can cause pain and limit mobility. one study One study of participants with an ankle sprain found that using a contrast bath three days after the injury reduced swelling more than heat therapy.
3. Recovery after exercise
become one study publisher Journal of Strength and Conditioning ResearchA group of recreational athletes performed leg exercises designed to induce DOMS. After the exercise, one group rested for 15 minutes, and the other group received contrast water therapy.
According to the study, “Contrast hydrotherapy (CWT) is associated with smaller reductions in strength and power and faster recovery than passive recovery.”
4. Reduced sick leave days
Evidence that contrast baths boost immunity is still mostly anecdotal. However, one study The study found that people who took contrast showers every day took significantly fewer sick days than those who didn’t take contrast showers.
How to perform a contrast bath?
“There are many ways to perform a contrast bath, but the basic idea is to alternate hot and cold water,” says Hruby. “I usually recommend soaking in hot water for two minutes, then cold water for one minute. You can repeat this cycle for up to 20 minutes.
Exactly how hot and cold depends on what you have access to (and what you personally can tolerate), but protocol For most scientific research, high temperatures include high temperatures of 100 to 104 degrees Fahrenheit (37 to 40 degrees Celsius) and low temperatures of 46 to 50 degrees Fahrenheit (7 to 10 degrees Celsius).
Is full body immersion required?
While contrast baths are typically associated with full-body soaks, you can also soak only inflamed or injured areas of the body, such as hands or ankles. Depending on the injury or condition, your treating provider may also recommend gentle exercises or movements such as bending your ankles or opening and closing your hands while the body part is submerged in water.
Depending on the condition or severity of the injury, contrast baths may be performed daily or multiple times per day.
Where can I take a contrast bath?
Some training and physical therapy facilities feature bathtubs designed specifically for contrast bathing. Still, you can create a similar experience with an icy lake or unheated swimming pool and a jacuzzi or hot tub.
If you don’t have access to multiple bodies of water, try having a contrast shower in your own bathroom with the same ratio of hot to cold water – just turn the knob back and forth from hot to cold water.
Does it matter what type of water you use?
There are no special water requirements for a contrast bath; tap water, chlorinated pool water, or salty sea water will work. 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 the contrast bath no Recommended for people with open wounds or allergies to cold temperatures. If you have any health problems, it’s important to consult your doctor before trying a contrast bath.
