Contrast therapy involves switching back and forth between heat and cold for a predetermined amount of time. Athletes frequently use contrast therapy to improve muscle fatigue and enhance post-exercise recovery to train pain-free again the next day.
For us mere mortals, contrast therapy has been proven to ease aches and pains, decrease inflammation and swelling, improve joint mobility, and relieve arthritic discomfort. Studies also show that contrast therapy can boost heart health, calm the nervous system, improve gastrointestinal issues, and help us breathe better.
Read on to learn more about contrast therapy and how it provides these benefits.
What is Contrast Therapy?
Contrast therapy is a natural wellness remedy used by the ancient Greeks and Vikings to cleanse the body, invigorate the senses, ease musculoskeletal pain, reduce inflammation, and improve overall health.
It involves submerging the body first in a hot environment, such as a sauna or hot bath, then in cold water. Alternating back and forth for a fixed amount of time stimulates the body’s natural response mechanisms.
How Does Contrast Therapy Work?
Contrast therapy works by activating physiological reactions to hot and cold temperatures. This is achieved by first immersing the body in a sauna or hot bath (typically between 37°C to 40°C or 98°F to 104°F) for 3-4 minutes.
This heat causes vasodilation, which is a widening of the blood vessels. When the blood vessels widen, blood flow increases, blood pressure decreases, and circulation improves. This process delivers more oxygen and nutrients to tissues all over the body, clears metabolic waste like lactic acid from tissues, and promotes healing.
After the sauna or hot bath, the body is then submerged in cold water (typically between 50°F to 60°F or 10°C to 15°C) for 1 minute. The cold water causes vasoconstriction, which means the blood vessels narrow. This process reduces inflammation and eases pain.
How Long Should Contrast Therapy Last?
How long contrast therapy lasts will depend on each case and the individual’s goal from contrast therapy. Physiotherapists and contrast therapy professionals typically recommend a 3:1 or 4:1 ratio to begin. This means heat therapy in the sauna or hot bath for 3 or 4 minutes and cold water for 1 minute. However, this ratio may change according to each person’s situation.
4-5 rounds of hot and cold immersions are usually advised per session of contrast therapy. And individuals are advised to gradually increase their total session time from 15 to 30 minutes as they become more accustomed to hot and cold therapy.
The Benefits of Contrast Therapy
Even though it’s widely recognized among athletes for relieving muscle fatigue, reducing inflammation, and easing pain, the benefits of contrast therapy reach much further.
Reduced Muscle Fatigue and Improved Healing
Results from a 2018 study in the Journal of Athletic Training established that the pumping action created by vasodilation and vasoconstriction reduced delayed onset muscle soreness (DOMS) after physical activity. This is achieved due to the increased supply of oxygen to the tissue (sauna) and the decrease in inflammation and edema (cold bath).
By enhancing muscle recovery and relieving pain, this process of vasodilation and vasoconstriction can also boost healing after injuries, fractures, or surgeries for non-athletes.
Relieves Pain and Stiffness from Arthritis
Based on a series of studies, the Cureus Journal of Medical Science proposed in 2022 that contrast therapy could more effectively ease the pain and joint stiffness associated with arthritis than only a hot or cold bath.
Alleviates Neuropathic Pain
A 2022 case study from the Spinal Cord Series and Cases outlined the benefits of contrast therapy for a spinal cancer patient with severe nerve pain. Daily contrast therapy alleviated the patient’s pain for up to 10 hours, enabling them to sleep restfully and engage in physiotherapy for added relief.
This case study highlights that contrast therapy is not only effective in easing neuropathic pain but also an easy and cost-effective rehabilitation therapy.
But that’s not where the benefits of contrast therapy end. Research into the advantages of contrast therapy has only recently begun and its short and long-term benefits for the body are still being studied.
Early research indicates that in addition to treating musculoskeletal health and neuropathic pain, contrast therapy also eases conditions related to the cardiovascular, nervous, respiratory, and gastrointestinal systems. However, although improvements have been recognized through contrast therapy, researchers do not yet fully comprehend how they occur.
Conditions that are shown to benefit from contrast bath therapy without researchers fully understanding how, are listed below:
Congestive heart failure
Parkinson’s Disease
Asthma
Rheumatoid arthritis
Anorectal disorders
Fatigue
Anxiety
Obesity
Hypercholesterolemia
Are There Risks Associated with Contrast Therapy?
The good news is that contrast therapy is safe and risks are minimal, however, there are some variables to be aware of.
Even though contrast therapy can benefit the cardiovascular system, anyone with heart issues should consult with their doctor before trying it. It’s also wise to check with a healthcare professional if you have high blood pressure or deep vein thrombosis.
Increased bleeding could occur if you have an open wound or burst blood vessels, nerve pain could intensify in people with peripheral neuropathy, and those with peripheral vascular disease could experience additional pain.
It’s also important to ensure hot bath water is not above 40°C to avoid skin scalding. And it’s advised to follow the guidance of a contrast therapy professional before trying it at home.
Sauna or Hot Tub: Which is Better for Contrast Therapy?
A sauna is considered more beneficial than a hot tub or hot bath in contrast therapy for several reasons. For starters, saunas provide a stronger and higher heat, which improves the process of vasodilation and maximizes the benefits of vasoconstriction in the cold bath afterward.
The dry heat from saunas induces more muscle relaxation and detoxification through sweating. When followed by a cold bath, the intense heat from saunas also improves blood circulation better than a hot tub or hot bath can.
And lastly, saunas are considered more hygienic than hot tubs. Their dry heat prevents the growth of bacteria, while the often-stagnant hot water in hot tubs allows bacteria to thrive.
In Summary …
Contrast therapy, which involves alternating between heat and cold, provides a multifaceted list of benefits for overall health. It’s popular among athletes to reduce muscle fatigue, inflammation & pain, and improve joint mobility. It’s also beneficial for non-athletes to boost healing, relieve anxiety, lower cholesterol, and recover quicker from injuries or surgeries.
Even though evidence strongly suggests that contrast therapy benefits the heart, nervous system, gastrointestinal disorders, and respiratory issues, research is ongoing to explain how.
In the meantime, contrast therapy is considered a safe and effective therapy with minimal risks. But if you suffer from an underlying condition, it’s always wise to check with your doctor before trying any new form of therapy.
If you are considering contrast therapy, don’t hesitate to contact us for more advice. We’re always happy to help.
About the author:
Karen is a wellness coach, yoga teacher, and health writer who helps others embrace wellness and a healthier lifestyle through her company, Cabo Verde Wellness.
References
National Library of Medicine - Contrast Baths, Intramuscular Hemodynamics, and Oxygenation as Monitored by Near-Infrared Spectroscopy - https://pmc.ncbi.nlm.nih.gov/articles/PMC6188085/
The Cureus Journal of Medical Science - The Effect of Contrast Bath Therapy and Knee Pad Device on Pain, Range of Motion, and Functional Disability in Patients with Osteoarthritis Knee - https://www.cureus.com/articles/193687#!/
National Library of Medicine - Contrast bath therapy for neuropathic pain due to spinal nerve root compression by myeloma: a case report - https://pmc.ncbi.nlm.nih.gov/articles/PMC9184576/
National Library of Medicine - Scientific Evidence-Based Effects of Hydrotherapy on Various Systems of the Body - https://pmc.ncbi.nlm.nih.gov/articles/PMC4049052/
National Library of Medicine - Contrast Water Therapy and Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis - https://pmc.ncbi.nlm.nih.gov/articles/PMC3633882/
Research Gate - Alternating hot and cold water immersion for athlete recovery: a review – https://www.researchgate.net/publication/228858127_Alternating_hot_and_cold_water_immersion_for_athlete_recovery_A_review
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