What is Contrast Water Therapy?

You may have heard of contrast water therapy if you're an athlete or fitness enthusiast. However, if you’re new to this space, then contrast therapy is absolutely something you need to familiarize yourself with. 

This recovery technique involves alternating between hot and cold water immersion. The goal is to reduce muscle soreness, inflammation, and fatigue after exercise, among many other potential benefits.

If you’re wondering what contrast therapy is, how it works, its benefits, and how you can do it at home, then you’re in the right place. 

So, what exactly is contrast therapy? Keep reading to find out all about it. 

What is Contrast Therapy?

Contrast water therapy is a recovery method that involves alternating between hot and cold water immersion. Typically used by athletes, this technique involves spending short periods in warm water, followed by brief immersion in cold water. 

The contrasting temperatures may help stimulate circulation, promote relaxation, and alleviate muscle soreness. Many people use contrast water therapy after intense physical activity to aid in recovery.

Keeping this in mind, how does contrast therapy work?

How Does Contrast Water Therapy Work?

The key to contrast water therapy lies in the rapid changes in your circulatory system when you alternate between warm and cold water. Two major changes occur: a change in heart rate and a change in blood flow or circulation. 

First, studies show that cold water speeds up your heart rate, while hot water slows it down.

Second, when you submerge in cold water, your blood vessels respond by constricting (vasoconstriction). Conversely, when you immerse yourself in warm water, your blood vessels open up (vasodilation).

Although we will elaborate on this below, contrast therapy works by first causing your blood vessels to dilate, providing your extremities with more blood, oxygen, nutrients, and some degree of pain relief. The second stage, the cold, causes your blood vessels to constrict, potentially reducing inflammation and swelling in affected areas.  

Now, remember that we are referring to how contrast therapy works to recover from exercise and injuries, reduce inflammation, and kill pain. However, as you’ll see below, there are other benefits beyond these.

Benefits of Contrast Water Therapy

Contrast therapy offers many benefits, such as reducing muscle soreness and inflammation, improving circulation, decreasing recovery time, aiding the immune system, and improving mental health.

Here are the various benefits offered by contrast therapy: 

Reduces Muscle Soreness and Fatigue

Contrast water therapy helps alleviate post-workout fatigue and muscle soreness, including Delayed Onset Muscle Soreness (DOMS). A 2013 meta-analysis found that contrast bath therapy improved both soreness and weakness in elite athletes better than passive resting alone. 

‍Studies show that cold water immersion can reduce post-workout muscle soreness, in part due to its potential anti-inflammatory benefits and its ability to flush lactic acid out of the muscles. 

On the other hand, warm or hot water is shown to have an analgesic or painkilling effect on muscles. Heat also helps relax stiff muscles while improving blood flow, leading to reduced muscle soreness and fatigue and faster recovery times overall.  

When combined, the anti-inflammatory potential and the flushing out of lactic acid due to the cold, combined with the analgesic and relaxing effects of hot water, can greatly reduce muscle soreness and fatigue. 

Reducing Inflammation

Another related benefit of contrast therapy is that it can help reduce inflammation, both acute, such as that caused by an injury, and chronic. What needs to be made clear is that in the moment, heat may actually increase inflammation due to it dilating blood vessels, potentially causing injured or inflamed areas to become more inflamed while the heat is applied. 

However, in the long run, heat may be good for inflammation. This is especially true for acute inflammation caused by injuries or excessive exercise. The increased blood flow caused by the heat leads to more oxygen and nutrients being delivered to the muscles, promoting a reduction in inflammation through healing. 

It is interesting to note that studies also show that increased circulation can mimic the anti-inflammatory effects of powerful glucocorticoid steroid drugs. This study showed that the increased shear stress, which is the amount of blood flowing over specific cells in the blood veins, has anti-inflammatory benefits. 

We then have cold immersion or cold therapy, which also reduces inflammation. Cold water causes blood vessels to constrict, reducing blood flow to the affected area, which can reduce inflammation in the short run and for some time after the cold is removed. 

In fact, it’s been shown that those who engage in regular cold swimming have lower inflammatory responses than those who do not, which shows how cold can help reduce chronic inflammation. Therefore, hot and cold therapy, or in this case, contrast therapy, can help reduce inflammation in the short and long term through various mechanisms. 

Decreases Swelling

The pumping action created by alternating between hot and cold water improves circulation and prevents fluid buildup in injured areas. A 2016 study involving 115 people with ankle sprains showed that contrast hydrotherapy lessened swelling around three days post-injury.

Here, we have another study that examined the use of contrast therapy on knee injuries using a special contrast therapy device. The study determined that the injured knees benefited from reduced swelling and an increased range of motion, thanks to the combination of heat and cold therapies. 

Boosting Immunity

Another benefit of contrast therapy is an immune system boost. Studies show that regular cold water immersion helps boost metabolism while elevating catecholamines in the blood, which play an important role in immunity. This combination activates the immune system. 

Moreover, there are also studies that show that high temperatures can stimulate the immune system by making the cell membranes of immune cells more fluid and better able to respond to threats. Furthermore, according to experts at the National University of Health Sciences, contrast hydrotherapy can strengthen the immune system. 

Increasing Mental Health

Finally, contrast therapy may also help improve mental health. First, regular cold water exposure leads to the secretion of more dopamine and serotonin, both of which are feel-good brain chemicals related to feelings of reward, happiness, and euphoria. 

Next, studies also demonstrate that regular exposure to heat, such as a sauna, can reduce symptoms associated with depression. Using heat to stimulate the skin may increase the production of serotonin. 

Together, this shows that heat and cold, which in this case takes the form of contrast therapy, can have significant mental health benefits. 

Now that we know about the potential benefits of contrast therapy, let’s learn how to perform it at home. 

How to Perform Contrast Water Therapy at Home

Although it might seem impossible to perform contrast therapy at home, it’s actually easier than you might think, and it all starts with choosing the right equipment. Here’s a complete guide on how to perform contrast water therapy at home. 

Choosing the Right Equipment

To perform contrast therapy at home, you’ll need the right setup, which means choosing a container or containers to submerge yourself in. This could be two containers, a specialized all-in-one unit, or a contrast therapy tub.

Let’s take a look at your options:

Two Containers

Although this is quite cumbersome, you’ll need two containers or tubs for hot and cold water. Filling two separate containers with hot and cold water takes up a lot of valuable time, and moving between them isn’t convenient either. If this doesn’t sound right for you, then choosing an all-in-one option, such as from Icetubs, might be a better bet.  

All-in-One Tubs

Investing in specialized equipment like Icetubs can make the process more convenient and effective if you're serious about your recovery. Icetubs allow you to adjust the water temperature precisely, ranging from 3 to 38°C, making them perfect for at-home contrast therapy. 

A model such as the IceBarrel XL can be used for both hot and cold therapy, and it is built with durable and well-insulated thermo wood. That said, these only feature a single basin, meaning that you have to wait for the water to cool down or heat up in between bouts. 

However, there are also specialized contrast therapy tubs, so let’s look at these. 

Contrast Therapy Tubs

Contrast therapy tubs are specialized equipment for alternating between hot and cold water immersions. 

These tubs come with separate compartments for hot and cold water, making the transitions between temperature phases seamless. 

Instead of moving between two completely different containers, you can remain in one location and simply switch between compartments. This setup provides a more comfortable and efficient contrast therapy session. Portable units are also available. 

Portable Units

Portable units are an excellent alternative for those who lack the space or resources for full-size contrast therapy tubs. 

These smaller, more compact tubs or buckets allow you to immerse specific body parts in either hot or cold water, such as legs, arms, or even just your feet. 

This is particularly useful for targeted recovery, where specific muscle groups or joints need attention, such as after leg-intensive workouts or for recovery from arm strain.

How to Do Contrast Therapy: Step-by-Step

Let’s go through a tutorial on how to perform water contrast therapy at home, starting with warm water. 

1. Start with Warm Water

The first step in contrast water therapy is to begin with a warm water immersion. Submerge yourself in the warm tub for three to five minutes. The heat relaxes your muscles, improves blood flow, and opens up blood vessels. 

This increased circulation helps prepare your body for the colder temperatures to come, making the transition smoother. Starting with warm water also helps minimize the initial shock of the cold water, making the overall experience more comfortable.

2. Switch to Cold Water

After your warm immersion, it’s time to switch to cold water. Immediately move to the cold tub and immerse yourself for one to two minutes. The cold water causes blood vessels to constrict, helping reduce swelling, inflammation, and soreness. 

This step is particularly effective in reducing post-workout muscle aches and speeding up recovery. Make sure the affected area, whether it’s your whole body or a specific muscle group, is fully submerged for the full duration to maximize the therapeutic benefits.

3. Alternate Between Hot and Cold

To get the most out of contrast water therapy, alternate between the hot and cold tubs. Repeat the warm and cold cycles three to four times for a total session time of around 10 to 15 minutes. Each cycle should start with warm water and finish with cold water, as ending with cold water helps reduce inflammation and promotes recovery. 

Adjust the number of cycles based on your comfort level and how your body is responding. For beginners, fewer cycles with shorter durations may be better, with the possibility of gradually increasing intensity as your body adapts.

4. Monitor Your Body’s Response

Throughout your contrast water therapy session, pay close attention to how your body reacts. If you feel any discomfort, dizziness, or excessive coldness, it’s important to stop the session immediately. Listen to your body’s signals to avoid overstressing your system. After completing the session, gradually warm up and rehydrate to help your body recover.

Now that we have the process down, let’s go over some tips to keep you safe and to produce the best results.

Tips and Tricks for Effective Contrast Water Therapy

You can make the most of every contrast therapy session by starting with moderate temperatures and shorter sessions, staying hydrated, and combining with other therapy methods.

Here are some tips to follow: 

Start with Warm Water

Beginning your contrast water therapy session with warm water is essential for relaxing your muscles and improving circulation. Warm water helps dilate your blood vessels, promoting better blood flow and oxygen delivery to your muscles. This makes the transition to cold water much more bearable, reducing the shock to your system.

Gradual Temperature Changes

If you’re new to contrast therapy, starting with mild temperature differences is crucial to allow your body time to adapt. Drastic changes in temperature can be overwhelming, so gradually increasing the difference between warm and cold water over several sessions is a smart approach.

Target Specific Areas

If you use contrast water therapy to recover from an injury or target a specific area, ensure that the affected muscle or joint is fully submerged during the warm and cold phases. Focusing on the problem area ensures the therapy has maximum impact by stimulating circulation and reducing inflammation where needed most.

Keep Sessions Short

To avoid overexposure to extreme temperatures, it’s recommended that each session last 15 to 20 minutes at most. If you’re new to contrast therapy, start with shorter immersions, especially in cold water, and gradually extend the time as your body gets accustomed to the process. 

Alternating between warm and cold for too long may strain your system, so staying within recommended time limits is important.

Combine with Other Recovery Techniques

For optimal results, contrast water therapy works best when combined with other recovery methods. Consider incorporating stretching, foam rolling, and proper nutrition into your routine. Stretching helps maintain flexibility and prevent stiffness, foam rolling can release muscle tension, and good nutrition will support muscle repair. 

Hydrate and Refuel

Hydration is key before and after a contrast water therapy session. The cold and warm immersion can be physically taxing, so drink plenty of water to prevent dehydration. 

Afterward, consider eating a nutrient-rich snack or meal that includes protein and carbohydrates to aid muscle repair and replenish energy stores. This helps optimize your recovery process and ensures your body bounces back more effectively.

What are the Risks of Contrast Therapy?

While contrast water therapy offers numerous potential benefits, it's essential to be aware of the risks and take appropriate precautions. Contrast bath therapy may not be safe for everyone, particularly for those with cardiovascular issues. 

Talk to your doctor before trying this therapy, especially if you plan on immersing most of your body. Avoid contrast water therapy altogether or proceed with caution under medical supervision if you have any of the following conditions:

• Pregnancy
• Cardiac disease
• High blood pressure
• Deep vein thrombosis
• Abnormal skin sensations
• Hypersensitivity to cold
• Impaired circulation

Remember, while contrast water therapy can be a valuable tool for recovery and overall health, it should never replace medical treatment for injuries or underlying health conditions. Always consult a healthcare professional before starting any new therapy or recovery protocol.

Final Thoughts on Contrast Water Therapy

Contrast water therapy is a great recovery method that’s both effective and easy to do at home. Whether you're an athlete or simply looking to improve muscle recovery and circulation, alternating between hot and cold water can help reduce soreness, ease inflammation, and promote relaxation. 

It stimulates blood flow, flushes out toxins, and can even boost your immune system. With the right setup, like the temperature-controlled tubs from Icetubs, contrast therapy can easily become part of your routine. Just remember to start slow, listen to your body, and always check with a healthcare professional if you have any health concerns.

Shop Icetubs today for professional equipment that will allow you to start the recovery process.