ULTIMATE RECOVERY TOOL OR FITNESS FAD?
Saunas, ice baths, cold plunges…the buzz words of the moment you’ve likely seen flying around. But what exactly is contrast therapy, or the switching between hot and cold treatments all about, and more importantly, does it work, and should we all be doing it?
What is Contrast Therapy?
Contrast therapy, which has been used for centuries in various cultures to enhance recovery, improve circulation, and boost overall health, involves alternating between hot and cold treatments.
Commonly undertaken with saunas and cold plunges, it involves exposing the body to hot and cold stimuli in succession. A typical session might start with a period in a sauna for 5 to 30 minutes, where temperatures can range from 70°C to 100°C, followed by a cold/ice plunge for 30 seconds to 5 minutes, in water temperatures that are anywhere between 0°C to 15°C. This cycle is usually then repeated several times.
The practice is rooted in ancient traditions, such as Finnish sauna bathing and Japanese onsens, and has recently been made famous by the likes of Wim Hof and embraced by modern sports science. The alternating temperatures are believed to stimulate the body's natural healing processes and provide a variety of health benefits.
How Does Contrast Therapy Work?
The primary mechanism behind contrast therapy lies in the body's response to temperature changes. When exposed to heat, as in a sauna, the body's core temperature rises. This induces vasodilation, where blood vessels widen, increasing blood flow and promoting the delivery of oxygen and nutrients to tissues. The resulting sweating helps to detoxify the body by eliminating toxins through the skin.
Conversely, when the body is subjected to cold, such as during a cold plunge, vasoconstriction occurs. Blood vessels narrow, reducing blood flow to the skin and extremities and redirecting it to vital organs. This process helps to reduce inflammation and numb sore muscles, providing pain relief.
The repeated alternation between hot and cold creates a pumping action in the circulatory system, enhancing lymphatic drainage and aiding in the removal of metabolic waste products. This physiological response is thought to accelerate recovery, improve muscle function, and reduce fatigue.
The Science Behind the Benefits
While there is still a way to go on the research front, numerous studies have started to explore why contrast therapy could be good for us.
- Enhanced Recovery: Athletes and those into fitness often use contrast therapy to speed up recovery after intense workouts. Research indicates that it can reduce muscle soreness and inflammation, meaning you can return to training quicker.
- Improved Circulation: The alternating vasodilation and vasoconstriction enhance blood flow, which has been shown to improve cardiovascular health. With increasing circulation helping to deliver oxygen and nutrients more efficiently throughout the body.
- Reduced Pain and Inflammation: The cold phase of contrast therapy has been shown to significantly decrease inflammation and pain. This may be particularly beneficial for individuals with chronic pain conditions or acute injuries.
- Mental Health Benefits: The practice has also been shown to have positive effects on mental health. The endorphin release triggered by the sauna's heat can elevate mood, while the invigorating effect of the cold plunge can enhance alertness and reduce stress.
- Immune System Boost: Some studies suggest that regular exposure to contrasting temperatures can boost the immune system. The stress of the hot-cold cycle may stimulate the production of white blood cells, improving the body's ability to fight off illnesses.
When first starting out its recommended to take your time, keeping your exposure to the cold to a shorter period to let your body get used to the sensation, and then build up accordingly. Breathwork is really important when in the cold and will help you eventually stay in there longer. Plus, make sure you have dry clothes to change into afterwards so you can warm up properly. Finally, if you have a heart or medical condition or are pregnant, it’s recommended you speak to a doctor first.
Have you tried contrast therapy Rebels? Let us know what you think below.
