Contrast therapy
BENEFITS OF CONTRAST THERAPY
- Vasodilation and Vasoconstriction: The rapid shift between heat (which dilates blood vessels) and cold (which constricts them) creates a “pumping” effect in the circulatory system. This action helps to efficiently flush out inflammatory mediators and metabolic waste products from tissues and deliver fresh oxygen and nutrients, which supports the healing process.
- Reduced Inflammatory Markers: Studies have shown that cold exposure, a key component of contrast therapy, can significantly reduce pro-inflammatory cytokines such as interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α).
- Pain and Swelling Reduction:Cold therapy numbs pain receptors and reduces swelling, while heat relaxes muscles and connective tissues, improving mobility. This combined effect provides effective pain relief for conditions like osteoarthritis and exercise-induced muscle soreness (DOMS).
BENEFITS FOR THE IMMUNE SYSTEM
- Increased Immune Cell Activity: Studies indicate that cold water immersion may stimulate the immune response by increasing the activity and production of white blood cells, including lymphocytes, monocytes, and natural killer (NK) cells, which are crucial for fighting off infections.
- Reduced Sickness Absence: One large-scale study on cold shower participants, while not strictly contrast therapy, found that individuals who engaged in the practice had a nearly 30% reduction in self-reported sick days, suggesting enhanced resistance to common illnesses.
- Hormetic Stress Response: The controlled, short-term stress of temperature changes triggers a beneficial adaptive response in the body (hormesis) which can strengthen the nervous system and immune function, making the body more resilient to future stressors.
COMMITTED TO PATIENT CENTERED QUALITY CARE
A Passive Therapy
Contrast bath therapy is considered a passive form of therapy. Aside from some gentle motions you might perform, you aren’t actively moving or stretching your muscles as part of this treatment.
Research Trusted Source has shown than active therapies are generally more effective than passive ones, especially when it comes to pain management. Passive interventions should be used as an adjunct to active therapies. Even so, there is some evidence that contrast hydrotherapy could help with certain conditions and symptoms. Here’s what the evidence has to say.
Reduces Fatigue
Athletes might find that contrast hydrotherapy helps alleviate post-game fatigue.
A 2017 meta-analysis Trusted Source of the research found that contrasting hot and cold baths helped team sports players recover from fatigue 24-48 hours after the game.
Decreases Muscle Soreness
Intense exercise causes damage to your muscle fibers. But you might not feel sore until a day or so later. This is called delayed onset muscle soreness (DOMS).
Researches measured both DOMS and muscle weakness in elite athletes following strenuous workouts. They found Trusted Source that contrast bath therapy improved both the soreness and weakness better than passive resting alone.
Two factors should be noted:
- First, researchers found that the best results happened when the hot water temperature was lower than 104° F (40° C).
- Second, other popular therapies, such as immersion in cold water alone, were about as effective at relieving these symptoms as a contrast bath therapy was.
Removes Excess Latic Acid
When you exercise vigorously, lactic acid builds up in your body. The accumulation of lactic acid is normal, but it can make you feel tired and sore.
You can ease the symptoms of lactic acid buildup in your body by resting, drinking water, taking a magnesium supplement, and following a few other simple protocols.
Two Trust Source studies at Trusted Source conducted in 2007 showed that contrast bath therapy can also help decrease the lactic acid in your body, helping you recover from the soreness and fatigue of strenuous exercise.
Decreases Swelling
When you get injured, part of your body’s normal inflammatory response is a rush of fluid and white blood cells to the injured area. The buildup of this fluid can exert pressure on the injury and cause pain.
There is some evidence that contrast baths reduce swelling. In a 2016 study, Trusted Source involving 115 people with ankle sprains, contrast hydrotherapy lessened swelling around 3 days post-injury.
The effects of cold water immersion and hot bathing releases many chemicals in the brain like Serotonin, Endorphins, and regulates the nervous system by activating the Vagus Nerve.
How To Do It
People who use contrast bath therapy usually do so with the help of a Cold Immersion coach or therapist or athletic trainer.
In our clinic, we are excited to have a variety of difference coaches guiding you through the experience.
Together with breathwork this experience is like no other.