What Is Contrast Therapy (Hot/Cold Immersion Therapy)?
Contrast therapy, also known as hot/cold immersion therapy, is a recovery technique that involves alternating between heat and cold exposure. Typically used by athletes and individuals seeking relief from muscle soreness, stiffness, or inflammation, this method leverages the body’s natural response to temperature changes to promote healing and improve circulation.
The Concept
The process usually involves immersing the body or a specific area (like legs or arms) in warm water for a few minutes, followed by a quick switch to cold water. This cycle is repeated several times, with typical sessions lasting 15–30 minutes overall. The heat causes blood vessels to dilate, increasing circulation and relaxing muscles. The cold, in contrast, causes those vessels to constrict, reducing inflammation and dulling pain.
Potential Benefits
-
Reduced muscle soreness: Helps flush out metabolic waste and bring in fresh oxygenated blood.
-
Improved circulation: The alternating dilation and constriction of blood vessels can enhance overall blood flow.
-
Faster recovery: May accelerate healing after workouts or injury by reducing swelling and stiffness.
-
Pain relief: The cold component can help numb sore areas, while the heat eases muscle tension.
What should I use this therapy for?
We use our tubs for exercise recovery to make sure we're ready to perform next time we're in the gym. In our experience it can also help reduce delayed-onset muscle soreness (DOMS), although based the experiences amongst our team it helps some people with this more than others, and some people do not experience DOMS to the same degree as others in the first place.
We like using this therapy for general wellbeing and or lack of a better way to put it, we just feel nice when we do it. The therapy can also be useful for managing chronic pain or arthritis symptoms, but we have no personal experiences to report regarding this.
Example Routine
A simple contrast therapy routine at home might look like this:
-
Warm immersion: 3–4 minutes in a hot bath (around 100–104°F), or substitute a longer period in a sauna.
-
Cold immersion: 1–2 minutes in a cold bath or shower (50–65°F)
-
Repeat: Alternate 3–5 cycles
Always finish with cold to help reduce lingering inflammation. A coach is the best source to decide a routine for you.
Important Notes
Hot/cold immersion is not suitable for people with certain conditions like cardiovascular disease, diabetes, or nerve disorders. You must consult with a doctor who is familiar with your medical history to ensure that this therapy is appropriate for you. You should not treat this article as medical or training advice.
