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Contrast therapy involves dipping icy water and switching to hot water, which forces your body to create a pump similar to when you do light exercise. The contrast in effects cold and hot water have on your body can lead to several health benefits like improved blood flow, reduced inflammation and swelling, and help relieve stress.
During physical activity, the muscles accumulate lactic acid, potentially leading to muscle soreness following intense exercise.
Coldwater immersion is recognized for its ability to alleviate exercise-induced muscle damage post-workout. Simultaneously, comprehensive contrast bath therapy can significantly contribute to addressing delayed onset muscle soreness (DOMS), typically occurring a day after training, thereby promoting the active recovery of the body.
Research conducted with endurance athletes indicated that exposure to cold reduced the standard inflammatory response, supported anti-inflammatory mechanisms, and facilitated enhanced muscle recovery.
Experiencing cold triggers a significant surge in norepinephrine, a neurotransmitter that influences mood, attention, and various cognitive functions. Regular users of ice baths report heightened mental tranquility and increased vitality. When coupled with heat therapy, this dual approach can yield enduring positive impacts on the nervous system.
Current research indicates that the breathing techniques employed during cold water immersions help regulate the nervous system, promoting focused attention. These techniques prove highly advantageous when reintroduced during stressful situations, aiding in anxiety relief.
Frequent exposure to cold training can diminish stress, enhance resilience, and reshape the brain to embrace discomfort. A weekly regimen of 57 minutes of heat paired with just 11 minutes of cold is sufficient for these benefits.
Scientifically supported outcomes of this practice include enhanced blood flow and improved blood pressure, particularly beneficial for individuals dealing with cardiovascular disease.
The therapy’s heat can alleviate muscle soreness and enhance the range of motion by targeting the reduction of inflammation in both joints and soft tissues throughout the body.
The warmth of hot water is renowned for its soothing impact on both the body and mind. Immersing yourself in hot water can notably decrease the sensation of pain by relieving tension in the body.
In contrast, colder temperatures are associated with the reduction of swelling, contributing to pain relief by diminishing inflammation and subsequently enhancing the range of motion.
Engaging in contrast hydrotherapy, where the entire body is exposed to extreme temperatures, is a popular recovery practice embraced by elite athletes aiming for enhanced post-exercise recovery.
During intense workouts, the accumulation of metabolites in the body is a normal occurrence, contributing to feelings of soreness and fatigue. The pumping effect on blood vessels induced by contrast bath therapy can elevate the body’s capacity to expel metabolites and other toxins, potentially promoting muscle growth.
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When you expose yourself to icy water, your muscles tighten, constricting your blood vessels, which causes less blood to travel to injured areas, reducing inflammation and pain. On the other hand, exposing your body to hot water causes your muscles to loosen as it rewarms itself. This leads to your blood vessels widening and allowing a larger volume of blood to flow through them, increasing the efficiency of nutrient and oxygen transportation. Immersing yourself in hot and cold water interchangeably has beneficial effects, such as enhancing your focus, reducing inflammation, relieving muscle soreness, and aiding in muscle recovery.
For those struggling with tight muscles or inflammation, let’s try contrast therapy. Book your contrast therapy session today on the Sunshine Coast.
We use the most up to date research to match protocols with health outcomes.
