Anyone looking for medical help for their aches and pains has probably found some alternative methods. One of the more unconventional options that has been gaining popularity is contrast therapy, also called contrast bath therapy. This unique therapy can treat several ailments from foot sprains to soft tissue trauma. Let’s explore contrast therapy and review its pros and cons. This way, you can make an informed decision before undergoing your first treatment.
What is Contrast Therapy?
Contrast therapy is a treatment that involves taking hot and cold baths in alternating sessions. Another version is where you submerge only the injured or aching body part in hot water followed by cold water. This is repeated many times, and you must be comfortable with both hot and cold temperatures, which is easier said than done.
Contrast bath therapy has been adopted by many professional and amateur athletes who claim it speeds up healing. These claims have some medical basis as immersing yourself in hot water and then cold water can open and close blood vessels, creating a pumping action with certain healing properties.
There are several ways to perform this treatment. One common method is to immerse yourself or the injured body part in hot water for up to three minutes. Next, do the same with cold water for about one minute. Repeat these two steps several times.
You can use this therapy to treat
- Lower legs
- Ankles
- Knees
- Feet
- Hands
- Elbows
- Forearms
- Wrists
Many turn to contrast therapy to treat these conditions
- Soft tissue trauma
- Ankle sprains
- Foot sprains
- Rheumatoid arthritis
- Carpal tunnel syndrome
While you can do contrast therapy on your own, it is often done under the supervision of a physical therapist.
Pros of Contrast Therapy
Contrast therapy has several pros that can help those suffering from general soreness or an acute injury. For starters, this is a passive therapy. That makes it suitable for those with limited mobility due to age or injury. While passive therapies might be less effective than active ones, it does allow for certain people to partake without a high risk of further injuring themselves. Another pro of contrast therapy is that it is believed to reduce fatigue. A 2017 meta-analysis found that alternating hot and cold baths helped athletes bounce back from fatigue one to two days after competing. Contrast therapy can help with muscle soreness. If working out has caused your muscles to feel sore, this treatment can soothe soreness better than rest. It’s important to note that a cold water bath has proven to be as effective at relieving muscle soreness as contrast bath therapy.
Exercise can cause your body to experience a build-up of lactic acid. This doesn’t pose a serious health risk but can result in soreness and fatigue. Studies have shown that contrast therapy can reduce lactic acid buildup post-workout. It can also be used pre-emptively after a vigorous day at the gym. Contrast therapy can also reduce swelling, which speeds up the healing process and eliminates pain. Some experts suggest that contrast therapy reduces swelling approximately three days after an injury.
Cons of Contrast Therapy
There are some cons to contrast therapy. While none are life-threatening, consider them when deciding if you will partake. As mentioned, contrast therapy is a passive therapy and this will limit its benefits. Generally, active therapies are more effective treatments than passive ones for healing injuries and pain management. Passive therapies are best utilized to supplement active ones.
This therapy is not a cure-all. Some conditions, such as high blood pressure and open wounds, will not be positively impacted by contrast therapy. There is a risk with the therapy itself. Immersing yourself in extreme temperatures can burn your skin if too hot, or damage it if too cold. To avoid burning your skin, use warm water that’s veering toward hot rather than scorching hot water. The biggest risk to consider is that it can cause a heart arrhythmia. This is rare, but if you suffer from heart issues, avoid contrast baths and speak to your doctor about other hydrotherapy treatments that are safer for you.
Can Contrast Therapy Help You?
While its effectiveness is limited, contrast therapy can help most people experiencing muscle fatigue, lactic acid buildup or swelling. Remember, don’t treat more serious injuries or open wounds.
If you’re an athlete or looking to bounce back from rigorous workouts, you should look into contrast therapy to see if it’s an appropriate treatment. Ensure you’re comfortable with extreme temperatures and always speak to your doctor before undergoing your first treatment. If your doctor gives the green light, you can still enlist the help of an athletic trainer or physical therapist to ensure it’s done safely and correctly.
Rob Shapiro | Contributing Writer
