Here at Sauna Squad we’re all about optimizing your health and making the most of your sauna experience. That’s why we’ve decided to explore contrast therapy and provide our take on whether or not you should try it out.
Contrast therapy, also known as hot-cold therapy, is a form of therapy that alternates between hot and cold temperatures to provide a range of health benefits. This type of therapy has been used for centuries and has gained popularity in recent years as more people seek natural, drug-free treatments for a number of ailments (which we’ll discuss in a moment).
In this article, we will discuss the benefits of contrast therapy and how you can incorporate it into your routine.
Let’s take the plunge and dive in shall we? (sorry dad puns)
How Does Contrast Therapy Work?
Contrast therapy works by alternating between hot and cold temperatures, typically through the use of water, steam or sauna. The hot water or steam (or simply high temperatures) increases blood flow to the affected area, while the cold water or temperatures decreases blood flow. This alternating cycle stimulates blood vessels, improves circulation, and helps reduce inflammation and muscle tension.
The scientific basis for contrast therapy lies in the principle of vasoconstriction and vasodilation. When you expose your body to cold temperatures, your blood vessels constrict to conserve heat and prevent heat loss. This vasoconstriction reduces blood flow and can help reduce inflammation and swelling.
Conversely, when you expose your body to hot temperatures, your blood vessels dilate to increase blood flow and help eliminate waste products and toxins.
Benefits of Contrast Therapy
There are numerous documented health benefits of contrast therapy, especially through the use of sauna and cold plunge or exposure to wintery temperatures.
Those benefits include:
1. Pain relief
Contrast therapy can be an effective natural pain relief option for people with acute or chronic pain. The alternating hot & cold temperatures can help reduce inflammation, swelling, & muscle tension. The cold temperature also helps numb the affected area, providing temporary pain relief.
The hot water or exposure to high temperatures in a sauna can stimulate the release of endorphins, which are natural pain relievers.
2. Improved circulation
Contrast therapy also improves circulation by stimulating blood vessels to contract and relax. This alternating cycle promotes blood flow, which can help reduce inflammation, speed up healing & improve muscle recovery.
Improved circulation can also help deliver oxygen & nutrients to the affected area, promoting overall healing.
3. Enhanced recovery and performance
Contrast therapy can help enhance recovery and performance in athletes or anyone looking to improve their physical fitness. The alternating hot and cold temperatures help reduce muscle soreness and fatigue, which can help speed up recovery time. Additionally, contrast therapy can increase range of motion and flexibility, which can improve overall athletic performance.
4. Other benefits
Contrast therapy can have other health benefits as well. The hot water can help improve skin health by opening up pores and promoting healthy blood flow. The cold water can help boost the immune system by stimulating the production of white blood cells.
Types of Contrast Therapy
There are different ways to utilize contrast therapy. Let’s take a closer look at how you can apply it to your routine:
1. Sauna and cold plunge
The version of contrast therapy that most applies to our viewership is sauna and cold plunge (or exposure to cold temperatures). Here at Sauna Squad, we’ve trialed this method, which works well because we live in Canada and it winter here for FAR too long.
This technique works by exposure to high temperatures in a sauna for 15-20 minutes followed either a cold plunge into icy water or exposure to frigid temperatures outside for a short period of time. We’ve run around outside, jumped in snowbanks and even attempted the icy lake plunge.
2. Contrast showers
Contrast showers involve alternating between hot and cold water during a shower. To do this, start with a warm shower and gradually increase the temperature until it’s hot. After a minute or two, turn the water to cold for 30 seconds to a minute, and then switch back to hot. Repeat this cycle for a few minutes, and then end with cold water.
3. Contrast baths
Contrast baths involve soaking your body in hot and cold water. To do this, fill two tubs with water – one with hot water and the other with cold water. Soak your body in the hot water for three to four minutes, and then switch to the cold water for one minute. Repeat this cycle for 15-20 minutes, and then end with cold water.
Other forms of contrast therapy
There are other forms of contrast therapy, such as contrast therapy wraps, which involve wrapping a hot and cold compress around an affected area, and contrast therapy socks, which involve alternating between hot and cold socks to improve circulation.
Who can benefit from contrast therapy?
Contrast therapy can benefit a wide range of people, including athletes, people with chronic pain, individuals with circulatory problems, and anyone looking to improve their overall health.
1. Athletes
Contrast therapy can be hugely beneficial for athletes. It can help speed up recovery time & improve athletic performance. The hot water can help reduce muscle soreness and fatigue, while the cold water can help reduce inflammation and swelling.
2. People with chronic pain
Contrast therapy is can provide effective pain relief for those with chronic health conditions. This includes conditions such as arthritis, fibromyalgia or auto-immune diseases. The alternating hot & cold temperatures can help reduce inflammation, muscle tension & pain. And the release of endorphins can provide temporary pain relief.
3. People with circulatory problems
Contrast therapy can help improve circulation for people with circulatory problems, such as those with diabetes or heart disease. Improved circulation can help deliver oxygen and nutrients to the affected area, promoting overall healing.
4. Anyone looking to improve their overall health
Contrast therapy can have a range of health benefits, including improved circulation, reduced inflammation, and enhanced recovery and performance. This makes it a great option for anyone looking to improve their overall health and well-being.
How to incorporate contrast therapy into your routine
If you’re interested in trying contrast therapy, here’s how to get started:
Precautions to take
It’s important to take precautions when practicing contrast therapy, particularly if you have any health conditions. Consult with a healthcare provider before starting, and avoid contrast therapy if you have any open wounds, infections, or if you’re pregnant.
Step-by-step guide to contrast therapy
There are various ways to incorporate contrast therapy into your routine, such as contrast showers, baths, wraps, and socks. Choose the method that works best for you, and gradually increase the intensity and duration of the therapy as your body adapts.
Frequency and duration of therapy sessions
It’s recommended to start with shorter therapy sessions, such as 10-15 minutes of high temperature exposure followed by 1-2 minute of cold temperature exposure. We recommend gradually increasing the duration as your body adapts. Aim to practice contrast therapy a few times a week, but this is not necessarily something you should be doing everyday.
Conclusion
In conclusion, contrast therapy is a natural, drug-free therapy that can provide a range of health benefits. We tested it out here in Canada and we LOVE it. There is something totally therapeutic about exposure to hold and cold temperatures.
By incorporating contrast therapy into your routine, you can experience these benefits and improve your overall health and well-being. Whether you’re an athlete, have chronic pain, or are simply looking to improve your health, contrast therapy is a great option to consider.
A message from Sauna Squad
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