What is a contrast bath and what are its benefits?

A contrast bath (or contrast hydrotherapy) is the technical term for a hot shower, followed by a cold shower, then a hot shower, then a cold shower (repeated for about 20 minutes). If you’re serious about it, this recovery method can be more beneficial than just an ice bath. Recovery benefitsLike reducing swelling, pain and inflammation.

Contrast bath – is the opposite of the usual recovery suspects Foam rolling And Protein powders – Not for everyone. However, if you’re feeling adventurous and can handle a few minutes of cold discomfort, consider taking the plunge.

What does contrast washing do?

Brushing your teeth and occasionally taking a clarifying shower – or alternating between hot and cold water – causes the body’s blood vessels to switch between vasodilation (relaxation and opening of blood vessels) and vasoconstriction (shrinking of blood vessels). space in the blood).

The idea is that the repeated opening and closing of the vessels creates a pumping effect that helps bring new, oxygenated blood to the body’s tissues. Waste productsThis reduces inflammation, swelling, stiffness and discomfort.

“Contrast baths are a great way to reduce inflammation and speed up the healing process,” says Steve Hruby, MD and founder of Chiropractic. Kaizen Progressive Health in Scottsdale, Arizona. “They can also be useful Reduce pain and improvement range of motionHe said.

What are the benefits of a contrast shower?

For such a simple and accessible treatment, contrast baths offer a variety of research-backed benefits.

1. Reduced pain

As mentioned earlier, contrast baths can help Delayed muscle pain (DOMS), an exercise-deficit condition that interferes with athletic performance. But research shows that contrast baths can be beneficial for non-athletes who experience daily pain.

2. Reduce inflammation

Contrast baths can help reduce inflammation that causes injury, which can cause pain and inhibit movement. A Research Involving participants with ankle pain, using contrast baths three days after their injury helped reduce inflammation better than heat therapy.

3. Recovery after exercise

in one Research Published by Journal of Strength and Conditioning ResearchA group of recreational athletes performed a leg workout designed to induce DOMS. After the exercise, one group rested for 15 minutes while the other group engaged in water therapy.

According to the study, “contrast water therapy (CWT) was associated with a smaller reduction, and faster recovery, of strength and power… than recovery.”

4. A few sick days

Evidence that contrast baths boost immunity is still largely anecdotal. However, one Research It found that people who took a daily contrast shower took significantly fewer sick days than those who didn’t.

How to take contrast bath?

How cold and hot depends on what’s available to you (and what you can personally tolerate), though The protocol For most scientific studies, temperatures range from 100 to 104 degrees Fahrenheit (37 to 40 degrees Celsius) and 46 to 50 degrees Fahrenheit (seven to 10 degrees Celsius).

Should you soak your whole body?

While contrast baths are often associated with full-body immersion, they can also bandage a burned body part or injured area, such as a hand or ankle. Depending on the injury or condition, your healthcare provider may recommend that you do some gentle movements or activities while the body part is in the water, such as bending or opening the ankle and closing the hand.

Depending on the situation or the severity of the injury, contrast baths can be done daily or several times a day.

Where can you take a contrast shower?

Some training and physical therapy facilities have specially designed pools for contrast showers. You can still create the same 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 a contrast shower in your own bathroom, following the same hot-to-cold contrast shower ratio—turn the dial back and forth from hot water to cold water.

Does the type of water you use change?

There is no special need for water for comparative baths; Plain H2O from your faucet will work, as will chlorinated pool water or salty ocean water. The most important variable is temperature. As mentioned above, you want your cold water to be between 46 and 50 degrees Fahrenheit (feels uncomfortably cold!) and your hot water between 100 and 104 degrees Fahrenheit.

It is worth noting that they are contrast baths is not Recommended for people with open wounds or sensitive to cold temperatures. And if you have any health problems, it is very important to consult with your doctor before trying a contrast bath.