Contrast Therapy for Muscle Recovery and Inflammation

Anyone who's ever pushed their body to the limit during a workout knows the feeling of muscle soreness the following day.

This condition is known as Delayed-Onset Muscle Soreness (DOMS), which occurs when muscle fibers are stressed beyond their usual threshold during intense physical activity, leading to microscopic tears and inflammation. This inflammation, in turn, triggers the body’s natural healing process, but it also leads to the discomfort associated with DOMS.

While most people resort to over-the-counter pain relief medications or anti-inflammatory drugs, there is an alternative: contrast therapy.

Contrast Therapy for Muscle Recovery

Research published by the National Institutes of Health (NIH) suggests that DOMS can cause swelling and reduced muscle function, sometimes limiting mobility and performance, especially in athletes and individuals undergoing rigorous training. This inflammation typically peaks within 24 to 48 hours after exercise, often making it difficult to get back to regular activity quickly.

However, contrast therapy offers a more natural, therapeutic alternative for tackling this muscle inflammation and reducing soreness. This hydrotherapy involves alternating between hot and cold temperatures, typically through hot and cold water immersion. The cycle of heat and cold treatments can impact the healing process to a significant extent.

The Science Behind It

The research behind contrast therapy is robust, with studies suggesting its effectiveness in reducing the symptoms of DOMS and promoting muscle recovery.

By alternating between hot and cold temperatures, contrast therapy encourages a back-and-forth flow of blood through the tissues, helping reduce inflammation and promote healing at a faster rate.

Cold Therapy (Cryotherapy)

On exposure to cold temperatures, our blood vessels constrict (a process known as vasoconstriction), reducing blood flow to the affected muscles. This helps to minimize swelling and inflammation. Cold exposure also has analgesic effects, numbing the pain by slowing down nerve signals.

Heat Therapy (Thermotherapy)

After cold exposure, plunging in hot water promotes the expansion of blood vessels (vasodilation), allowing increased blood flow to the area. This helps deliver oxygen and nutrients to the injured muscles, aiding the repair process. The heat also relaxes stiff muscles and relieves tension, enhancing flexibility.

A neuroscientist, Andrew Huberman is an advocate of concurrent hot-then-cold therapy, which aligns with the principles of contrast therapy. However, up to 30 minutes of hot exposure is recommended, with temperatures between 200-225°F, followed by 5 minutes of cold exposure at around 50°F. These specific intervals allow the body to experience the full benefits of vasodilation and vasoconstriction.

However, it’s better to proceed with caution and patience because prolonged heat can increase the risk of heat stress. On the other hand, temperatures colder than 50°F can be beneficial only for mental resilience. However, Huberman clarifies that there are no additional recovery benefits to using temperatures colder than 50°F.

No Need for Expensive Spas

Now, you might be thinking, "This sounds great, but I don’t have the time or money for fancy saunas or professional ice baths." The good news is you don’t have to spend a fortune on weekly spa visits to reap the benefits of contrast therapy.

Instead of booking an expensive spa treatment, there are now inflatable, temperature-controlled cold plunge tubs that can be used at home. These affordable, portable tubs allow you to immerse your body in cold and hot water whenever you want without needing to invest in expensive setups.

A cold plunge tub and a warm bath are sufficient for home use. to help You get ready for your next workout or activity without the lingering effects of soreness.

Necessary Precautions

Contrast therapy is generally considered safe; however, diabetic patients and people with heart conditions, high blood pressure, deep vein thrombosis, and open wounds should consult their healthcare provider before any hydrotherapy.

Proper hydration is also important to reap the full benefits of this therapy, as dehydration can impair circulation, leading to slow recovery. You may also want to incorporate a nutritious diet during the process to have the optimal amount of protein and antioxidants in your blood.

Another vital thing to keep in mind is relaxation. Incorporate deep breathing techniques during the therapy because the state of the nervous system heavily influences the body’s response to temperature extremes, so a calm, focused mindset can help maximize the benefits.