What is a contrast bath and what are its benefits?
Contrast bath (or contrast water therapy) is the technical term for a hot bath, followed by a cold bath, followed by a hot bath, then a cold bath (repeated for approx. 20 minutes). This method of recovery might be more beneficial than just an ice bath if you’re looking for a serious one recovery benefitssuch as reducing inflammation, pain and swelling.
Contrast bathing — a stark contrast to the usual recovery suspects foam rolling and protein powders – not for everyone. But if you’re feeling adventurous and can handle a few minutes of freezing discomfort, consider giving it a go.
What does contrast bathing do?
A contrast bath – or switching between immersion in hot and cold water – causes the blood vessels in the body to alternate between vasodilation (relaxing and opening of blood vessels) and vasoconstriction (reducing the space inside a blood vessel) in addition to clenching the teeth and occasional discharge.
The idea is that the repeated opening and closing of blood vessels creates a pumping effect that helps bring fresh, oxygenated blood into the body’s tissues while flushing it out. waste productsthus reducing 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 Company Founder Kaizen progressive health in Scottsdale, Arizona. “They can be helpful too pain reduction and improvement range of motion.”
What are the benefits of a contrast bath?
For such a simple and affordable therapy, contrast baths offer a number of research-backed benefits.
1. Reduced soreness
As already mentioned, contrast baths can help delayed onset of muscle pain (DOMS), an exercise-induced discomfort that can hinder athletic performance. However, research shows that contrast baths can be helpful even for non-athletes with everyday pain.
2. Reduction of swelling
Contrast baths can also help reduce swelling from an injury, which can be painful and hinder mobility. AND studies involving participants with ankle sprains found that using contrast baths three days after sustaining an injury helped reduce swelling better than heat therapy.
3. Regeneration after exercise
In one studies published Journal of Strength and Conditioning Researcha group of recreational athletes performed leg training designed to induce DOMS. After exercise, 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 less reduction and faster recovery of strength and power… compared to passive recovery.”
4. Fewer sick people
Evidence that contrast baths boost immunity is still mostly anecdotal. However, one studies found that people who took daily contrast showers spent significantly less sick time at work than those who did not.
How do you take a contrast bath?
“There are many ways to make a contrast bath, but the basic idea is to alternate bodies of hot and cold water,” says Hrubý. “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 depends on what you have available (and what you can personally tolerate), but 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 submerge your whole body?
While contrast baths are often associated with full-body immersion, you can also soak just an inflamed part of the body or an injured area, such as a hand or ankle. Depending on the injury or condition, your treatment provider may also recommend doing some gentle exercises or movements while the body part is submerged, such as 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 designed specifically for contrast baths. Still, you can create a similar experience with a cold lake or unheated pool and a jacuzzi or hot tub.
If you don’t have access to multiple bodies of water, try contrast showering in your own bathroom with an equal ratio of hot to cold contrast bath – just 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 tap will work, as will chlorinated pool water or ocean salt water. The most critical variable is temperature. As stated above, you want your cold water to be between 46 and 50 degrees Fahrenheit (you’ll be 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 low temperatures. And if you have any medical conditions, it’s important to check with your doctor before trying a contrast bath.
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