Discover the recovery benefits of contrast therapy.
Taken on their own, heat therapy and cold therapy come with plenty of health benefits. But combining the two into one practice, known as contrast therapy or contrast bath therapy, can lead to perks that go far beyond treating achy muscles.
Here, experts break down the different forms and benefits of contrast therapy and how to add it to your routine for better recovery.
What Is Contrast Therapy?
Contrast therapy is a recovery method that involves exposing your body to hot then cold temperatures, alternating between the two.
There are many ways you can experience contrast therapy, including:
1. Cold plunge and sauna
2. Cold plunge and infrared sauna
3. Cold plunge and steam room
4. Cold plunge and hot tub
5. Cryotherapy and any one of those heat therapies
How Contrast Therapy Works
Heat therapy and cold therapy each have their own health benefits. Heat exposure widens the blood vessels in your body, which can improve blood flow and promote tissue healing; cold exposure restricts blood flow, reducing inflammation and swelling.
Put together, this mix of hot and cold therapy can enhance circulation, increase tissue oxygenation and lactate clearance, and accelerate healing, research finds. Angelica Lopez, complex manager for The Spa at Equinox Studio City, suggests trying contrast therapy biweekly and in tandem with compression therapy, which could further promote recovery.
The Benefits of Contrast Therapy
Thinking about trying a cold plunge and sauna combo after your next workout? You might experience these contrast therapy benefits:
Improved circulation. Oscillating between hot and cold can improve blood flow and accelerate healing.
Recovery support. Research suggests that contrast baths can improve blood flow and oxygenation in damaged tissues, which may help them heal faster. For example, you could use a steam room or sauna paired with a cold plunge pool to help regenerate after a marathon.
Reduced muscle swelling and soreness. Studies show that contrast therapy can ease swelling after experiencing exercise-induced muscle damage. The cold exposure could help reduce pain, and the heat exposure may promote relaxation, too.
Stress management. It’s possible to use contrast therapy as a stress management tool.
Who Is Contrast Therapy For?
According to Lopez, contrast therapy can benefit just about everyone. “Contrast therapy can benefit your recreational pickleball player who is experiencing a lot of shoulder pain after they played for two hours the day before or your serious runner who is wrecked after running a marathon one weekend and has another marathon coming up,” she says.
Is Contrast Therapy Safe?
Generally, it’s well-tolerated. Dr. Barna notes that if you’re older and thinking about using contrast therapy to help with pain and stiffness, it’s important to talk to your doctor first to discuss potential risks. When in doubt, consult your healthcare provider.
Could Contrast Therapy Help You Live Longer?
While there’s no science to back up the idea that contrast therapy will increase your lifespan, your healthspan is a different story. Contrast therapy can do quite a bit when it comes to lowering levels of inflammation in the body.
“Age is characterized by a degree of chronic inflammation, the root of which is likely multifactorial and is not well identified,” explains Eric Barna, M.D., an assistant professor of internal medicine at Mount Sinai. “While there have been no large-scale studies looking specifically at the impact of contrast bath therapy on general age-related inflammation, there have been some smaller studies looking at specific areas of inflammation such as the foot, for example.”
Studies suggest that while there is a response to contrast bath therapy — by evidence of increased blood flow — the response in older participants isn’t quite as robust when compared with younger groups, says Dr. Barna. However, one small study found that contrast therapy led to a significant reduction in knee pain in the elderly.
“Contrast therapy produces rapid hot/cold exchanges, which reduces muscle stimulation and relaxes muscles,” Lopez says. “It is great for inflammation as it slows down cellular metabolism, which reduces the production and release of chemical inflammatory mediators.” In other words, she says, it can provide quick relief of pain and inflammation.
And as Lopez alluded to, contrast therapy won’t just ease age-related aches and pains. It can help you look younger, too, even if that isn’t your goal. “I worked on a client's quadricep the other day, and the first thing they said was: ‘Wow, my leg looks so much firmer,’” Lopez says.
How to Do Contrast Therapy
If you want to nab contrast therapy benefits, experts vary slightly on how to do contrast therapy. Here’s one of the more common protocols you can follow:
1. Start with heat exposure. Ideally, soak, steam, or sauna for 10 minutes.
2. Move to cold exposure. Immerse yourself in cold water for one minute.
3. Repeat cycles. After your first round of contrast, repeat hot and cold immersion three more times. Stay in the heat for four minutes, and continue with a one-minute cold soak.
You’ll want to adjust this routine based on your personal goals, taking into account your medical history and individual tolerances. You might even pair it with breathwork you can practice while soaking.
How Often Should You Do Contrast Therapy?
Lopez recommends completing contrast therapy twice a week. However, experienced athletes looking for maximum benefits may complete additional sessions. “The one thing I would say is that to receive a real result, it’s a lot like working out — one session doesn't get you there,” says Lopez. “You have to invest in a series.”
Contrast Therapy FAQs
What's the difference between contrast therapy and a cold plunge?
Contrast therapy isn’t the same as a cold plunge. Here’s a quick look at how the two differ:
Contrast Therapy
1. Temperature: Hot and cold
2. Recovery applications: Increases circulation to accelerate healing
3. Physiology: Alternates between constricted and more open blood flow
Cold Plunge
1. Temperature: Cold only
2. Recovery applications: Reduces inflammation and swelling
3. Physiology: Constricts blood flow
Is contrast therapy better than a cold plunge?
Research is mixed. Some studies show that cold plunges can be more effective than contrast therapies, while others show contrast therapy as highly effective. Consider trying both to see what works best for you.
Does contrast therapy help muscle recovery?
Yes, especially when paired with other recovery methods like red light therapy. It reduces inflammation and helps promote healing of sore muscles.
Contrast therapy is just one part of a broader recovery strategy. Explore the recovery amenities, coaching, and wellness experiences available at Equinox Clubs.