Contrast bath (or contrast water therapy) is a technical term that refers to a hot bath, a cold bath, a hot bath, then a cold bath (repeated for about 20 minutes). This method of recovery may be more advantageous than ice baths if you are looking for serious recovery. recovery benefitsLike reducing inflammation, pain, and swelling.
Contrast Baths — A stark contrast to the usual recovery suspects, such as: foam rolling and protein powder — It's not for everyone. But if you're feeling adventurous and can endure a few minutes of chilly discomfort, consider taking the plunge.
What do contrast baths do?
In addition to clenching your teeth and occasionally swearing, contrast baths (or switching between soaking in hot and cold water) cause the body's blood vessels to alternate between vasodilation (relaxation and opening of blood vessels) and vasoconstriction (reducing constriction of blood vessels). Let's do it. space within blood vessels).
The idea is that when blood vessels repeatedly open and close, they create a pumping effect, supplying fresh, oxygen-rich blood to the body's tissues while also helping to flush them out. wasteThis reduces swelling, inflammation, stiffness and discomfort.
“Contrast baths are a great way to reduce inflammation and speed the healing process,” says Steve Hruby, a chiropractor and founder of the Institute of Chiropractic Medicine. Kaizen Progressive Health In Scottsdale, Arizona. “They can also be helpful in situations such as: reduce pain and improve range of motion.”
What are the benefits of contrast baths?
For this simple and accessible treatment, contrast offers a variety of benefits supported by research.
1. Reduce pain
As previously mentioned, contrast baths may be helpful if: delayed onset muscle soreness (DOMS) is an uncomfortable exercise-induced condition that can impair exercise ability. However, studies have shown that contrast baths may also be helpful for non-athletes with daily pain.
2. Reduce swelling
Contrast baths can also help reduce swelling caused by injuries that can cause pain and interfere with mobility. no way study A study of participants with ankle sprains found that using contrast dye three days after the injury helped reduce swelling more than heat therapy.
3. Post-workout recovery
As one study publisher Journal of Strength and Conditioning ResearchA group of recreational athletes performed leg exercises designed to induce DOMS. After exercise, one group rested for 15 minutes and the other group received control hydrotherapy.
According to the study, “contrast water therapy (CWT), as opposed to passive recovery, results in less loss of strength and power and faster recovery.”
4. Reduce sick leave
Evidence that contrast agents boost immunity is still mostly anecdotal. but one study They found that people who took contrast showers daily took significantly fewer sick days from work than those who didn't.
How do I take a contrast bath?
“There are many different ways to take a contrast bath, but the basic idea is to alternate between hot and cold water,” says Hruby. “I generally recommend putting them in hot water for two minutes and then in cold water for one minute. This cycle can be repeated for up to 20 minutes.”
How cold or hot it is depends on what is available to you (and what you can personally tolerate). protocol Most scientific studies include hot temperatures of 100 to 104 degrees Fahrenheit (37 to 40 degrees Celsius) and cold temperatures of 46 to 50 degrees Fahrenheit (7 to 10 degrees Celsius).
Should I soak my whole body?
Contrast baths often involve immersion of the entire body, but may also involve immersing only the inflamed body part or an injured area, such as the hand or ankle. Depending on your injury or condition, your care provider may recommend that you perform gentle exercises or movements, such as bending your ankles or opening and closing your hands, while your body part is submerged in water.
Depending on the condition or severity of the injury, contrast baths may be performed daily or several times a day.
Where can I take a contrast bath?
Some training and physical therapy facilities are equipped with baths specifically designed for contrast media. But you can have a similar experience in a cold lake, unheated pool, jacuzzi or hot tub.
If you don't have access to multiple bodies of water, try a contrast shower in your own bathroom, following the same hot and cold water to bathtub ratio. Simply turn the dial back and forth from hot to cold water.
Does it matter what type of water you use?
Contrast media has no special water requirements. Plain H2O from the tap will work, as will chlorinated pool water or salty sea water. The most important variable is temperature. As mentioned above, cold water should be between 46 and 50 degrees Fahrenheit (it will feel uncomfortably cold!), and hot water should be between 100 and 104 degrees Fahrenheit.
It is important to note that consonants are: ~ no Recommended for people with open wounds or hypersensitivity to cold temperatures. And if you have a medical condition, it's important to check with your doctor before trying a contrast bath.
Source link