How Contrast Bath Therapy Improves Circulation and Recovery

There's an abundance of research highlighting the mental and physical health benefits of cold plunges. Similarly, it's well known that spending time in a sauna or a hot tub after intense exercise can help with recovery. Contrast bath therapy, a relatively new practice that involves alternating between hot and cold, can amplify the benefits of both.

What is Contrast Bath Therapy?

There are many different forms of contrast bath therapy, usually involving a hot and cold whirlpool bath or an ice bath and sauna. Athletes often use it to expedite recovery, but it can be helpful in alleviating symptoms associated with arthritis and conditions like plantar fasciitis, ACL injuries, and Achilles tendinitis. Contrast bath therapy can also help people to manage stress, fatigue, and general muscle soreness.

For specific injuries, the affected body part is usually first submerged in heated water for a few minutes and then placed in an ice tub for 60 seconds. This process is repeated for about 20 minutes, rapidly changing a person's body temperature to expand and contract the blood vessels, promoting enhanced circulation and reduced inflammation.

Alternatively, if you’re performing contrast bath therapy for better overall performance and mental clarity, you can spend about 10 minutes each in a sauna and cold plunge tub or alternate between two or three rounds of each for 20 minutes total.

Body's Reaction to Heat and Cold

With the use of infrared technology, saunas are usually warmed to between 150 and 200 degrees Fahrenheit. When your body is subjected to prolonged periods of heat at these temperatures, it can sweat excessively, releasing toxins (lead, nickel, etc.) and other compounds, such as alcohol and nicotine. The heat also can cause your blood vessels to dilate, which increases circulation and helps with muscle recovery, and promotes the release of endorphins.

In a cold plunge, ice cold water shocks the body, forcing it into survival mode and stimulating increased blood flow to bring nutrients and oxygen where they’re needed most. Studies have also highlighted the mental health benefits of cold plunges. According to John Holash, a kinesiology professor at the University of Calgary's Human Performance Lab, "These changes that we see in hormone profiles [from a cold plunge] tend to last for hours. So they tend to be really, really robust and [lead to] long-term changes,"

Other Benefits

Beyond the aforementioned benefits (increased blood flow, improved mood, and muscle recovery), contrast bath therapy has been shown to improve flexibility and joint mobility, promote better sleeping habits, and help burn fat.

Guidelines for Beginners

Those who are new to contrast bath therapy should ease into it, ideally with 5 to 10 minutes in a sauna or steam room followed by a minute in a cold plunge. Alternating between hot and cold water in the shower might even be a good starting point.

Older adults and individuals with heart conditions should speak with a doctor before attempting contrast bath therapy, particularly cold plunges.