What is a contrast bathroom 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 approximately 20 minutes). This recovery method may be more beneficial than just an ice bath if you’re looking to get serious Recovery benefitssuch as reducing inflammation, pain and swelling.

Contrast showers – 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 cold discomfort, consider taking a dip.

What does a contrast shower do?

Besides causing teeth grinding and the occasional profanity, contrast showering — or alternating between immersion in hot and cold water — causes the body’s blood vessels to alternate between vasodilation (relaxation and opening of blood vessels) and vasoconstriction (constriction of blood vessels). intravascular space).

The idea is that the repeated opening and closing of blood vessels creates a pumping effect that helps bring fresh, oxygenated blood to the body’s tissues as it is expelled. 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, MD, MD, founder of Chiropractic Center. Kaizen Progressive Health (Scottsdale, Arizona). “It can also be useful in Reduce pain And improvement Range of motion“.

What are the benefits of a contrasting bathroom?

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

1. Reduce pain

As mentioned earlier, contrast baths may help with this Delayed onset of muscle pain (DOMS), an uncomfortable condition caused by exercise that can hinder athletic performance. But research shows that contrast baths may also be beneficial for non-athletes who suffer from daily pain.

2. Reduced swelling

Contrast baths may also help reduce swelling caused by the injury, which can be painful and inhibit movement. A He studies Participants with ankle sprains found that using contrast baths three days after their injury helped reduce swelling better than heat therapy.

3. Post-workout recovery

In one He studies Published before Journal of Strength and Conditioning Researcha group of recreational athletes performed a leg exercise designed to induce DOMS. After the exercise, one group rested for 15 minutes while the other group participated in contrast water therapy.

According to the study, “Contrast Water Therapy (CWT) was associated with less decline and faster recovery of strength and energy…rather than passive recovery.”

4. Fewer sick days

The evidence that contrast baths boost immunity is still mostly anecdotal. However, one He studies found that people who participated in daily contrast showers took significantly less sick leave than those who did not.

How to take a contrast bath?

How hot and cold depends on what’s available to you (and what you can personally afford), however Protocol For most scientific studies, the hot temperature includes 100 to 104 degrees F (37 to 40 degrees C) and the cold temperature includes 46 to 50 degrees F (seven to 10 degrees C).

Do you have to submerge your entire body?

Although contrast baths are often associated with full-body immersion, you can also soak just an inflamed part of the body or an affected area, such as a hand or ankle. Depending on the injury or condition, the treatment provider may also recommend performing 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 may be performed daily or several times daily.

Where can you take a contrast bath?

Some training and physical therapy facilities are equipped with pools specially designed for contrast baths. However, 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 a contrast shower in your own bathroom following the same contrast ratio as a hot to cold shower – just move 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 water from the tap will work, as will chlorinated pool water or salty ocean water. The most important variable is temperature. As stated above, you want the cold water temperature to be between 46 and 50 degrees Fahrenheit (it will feel uncomfortably cold!) and the hot water temperature to be between 100 and 104 degrees Fahrenheit.

It is important to note that contrasting bathrooms exist no It is recommended for people who have open wounds or are extremely sensitive to cold temperatures. If you have any medical condition, it is important to check with your doctor before trying a contrast bath.