Contrast Therapy: Hydro Contrast and Sauna/Cold Plunging

Studies have shown that contrast therapy (alternating between hot and cold temperatures) can provide many benefits. This type of therapy can be done in a whirlpool bath, in an environment that offers a sauna and cold plunge tub, or even at home in the bath or shower. Are you curious about what contrast therapy can do for you? Here, we discuss why we love its therapeutic properties: 

How It Works 

Whether you’re alternating between hot and cold water (hydro contrast) or spending time in a sauna before cold plunging, the reasons to participate in this practice are clear. Contrast therapy is an effective way to stimulate your circulatory system. It works by triggering physiological responses to heat and cold and is safe for most individuals. When you expose your body to warmth, such as through a hot water bath or in a sauna, the blood vessels dilate as blood pressure and heart rate increase. 

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When you suddenly turn down the temperature and submerge yourself in icy cold water, your blood vessels rapidly constrict. Experts have determined that switching back and forth between hot and cold temperatures creates a pulsing, pumping action that’s remarkably effective at decreasing inflammation––which leads to a cascade of other benefits. With consistent use, contrast therapy can provide transformative results for athletes and for those who are recovering from injuries or addressing other medical conditions such as sleep disorders, menopausal symptoms, and chronic pain. Physical therapists and orthopedic surgeons often recommend this treatment to speed healing from ankle or leg fractures, plantar fasciitis, and arthritis. 

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This study evaluated the effects of cold water immersion on subsequent exercise performance. The results show that cold water immersion reduces heart rate and skin temperature and attenuates the decrease in tissue oxygenation during subsequent exercise. 

How to Build Your Protocol 

If you want to try contrast therapy, we welcome you to Upswell. Our studios offer traditional and infrared saunas and cold plunge tubs. When you’re just getting started, moving from the 140-190 degree sauna to the 40-45 degree water can feel like quite the shock to the system. For this reason, we recommend going slowly at first as you allow yourself time to acclimate. Many contrast therapy practitioners and experts recommend working toward a 3 x 10 x 2 protocol, in which you immerse yourself in three rounds of a 10-minute sauna session immediately followed by a two-minute cold plunge. It can take some time to get used to, so if you need to modify your sessions, please listen to your body. 

There are many ways to practice contrast therapy, so we encourage you to listen to your body as you develop a protocol. Interested in exploring what Upswell offers? Try us out with a day pass or sign up for a membership. We look forward to meeting you!