To begin, start with 3-5 minutes of immersing yourself in a warm/hot tub or sauna. This will help dilate your blood vessels, increase circulation, and relax your muscles. After the initial heat exposure, it's time for the cold plunge. Enter a cold plunge tub filled with ice-cold water for about 1-2 minutes.
At-Home Contrast Therapy Treatment
Dip the affected area in the hot water basin for three to four minutes. Immediately switch to the cold water basin for one minute or as long as long as it can be tolerated. Repeat the process three or four more times for a total of 20 minutes.
Avoid immediate hot showers after a cold plunge to prevent negating the benefits of the cold exposure. If you opt for a shower, gradually increase the temperature. Practice safety and mindfulness throughout your cold plunge and warming routine. Be aware of your body's signals and adjust accordingly.
The use of hot tubs and ice baths in contrast therapy is particularly beneficial for those who want to improve their performance, reduce muscle soreness after exercise or speed up injury recovery time.
There are many different ways to do hot and cold therapy. You can alternate between hot and cold showers, a sauna and an ice bath, or use a hot pack followed by a cold one. It's recommended to start and end with cold treatment, especially if you are concerned with inflammation and swelling.
Contrast hydrotherapy should always start with a hot plunge session that lasts ten to twenty minutes, followed by a plunge in cold water for three to ten minutes.
After a cold plunge, dry off and warm up by getting dressed in dry clothes. You can sip a warm beverage and move to a heated area. But don't head straight for a sauna or hot tub, because the extreme heat could cause too much stress on your body.
According to an overwhelming majority of health and fitness experts, you should first go for a sauna then cold plunge. These experts cite the example of contrast therapy, where your body (or part of it) is first immersed in hot water followed by icy cold water.
An immediate hot shower could cause a rapid increase in blood flow, potentially leading to lightheadedness or fainting. Experts recommend waiting at least 10-15 minutes after an ice bath before taking a shower. This allows your body to naturally warm up and your heart rate to return to normal.
Finish with Cold: When concluding your contrast therapy session, it's generally advisable to end with a cold plunge. This helps to close the pores, reduce inflammation, and leave you feeling revitalized.
While cold plunging has numerous benefits, staying submerged for too long can introduce potential risks. Prolonged exposure to colder temperatures may lead to hypothermia, where the body loses heat faster than it can produce, resulting in symptoms like shivering, confusion, and fatigue.
To get full benefits, incorporate thermal contrast therapy into your wellness routine. Start with a few minutes in an ice bath, followed by a relaxing steam shower.
Michael Behr, M.D., an orthopedic surgeon, says there is really no right or wrong answer. He says ice is typically used for acute or recent injuries, while heat is used for muscular and chronic pain. “Ice is a great choice for the first 72 hours after an injury because it helps reduce swelling, which causes pain.
Our recommendation: Step one: Hot – 5 to 10 minutes in a hot bath. Step two: Cold – A walk around the spa or, if you want to challenge yourself, head to a cold plunge pool and walk in up to your knees or further for 10 seconds. Step three: Relax – Head to our bistro for a tea and a chat break for 20 minutes.
Timing is everything. Start with a hot soak for 10 to 15 minutes to loosen up your muscles. Then, plunge into the cold for 1 to 3 minutes to boost circulation and energy. Repeat this process two to three times, finishing with a warm soak to wind down.
Start with a warm shower and end with five minutes of cold. This will help you become more immune to the cold.
Don't take a warm bath or shower soon after your cold session. Contrast therapy has its benefits, but it's better to allow your body to raise its temperature naturally and gradually.
After completing the ice bath, it is best to wait at least 2 hours before indulging in a warm shower or bath. Taking a warm shower too soon after an ice bath could diminish the positive effects of the cold therapy.
The sauna causes blood vessels to dilate, and the cold plunge causes them to constrict rapidly. This sudden redistribution of blood flow in your body can potentially make you feel dizzy.
Cold plunging in the morning can help wake your body up and synchronise your circadian rhythm. Timing is important, and it's recommended to keep cold therapy at least 1-2 hours before bed. Keeping your bedroom cool is essential for optimal sleep quality.
Taking a cold plunge in an Ice Barrel can activate the brown adipose and muscles in your body. Once activated, irisin and FGF will be released (irisin and FGF are cold-induced endocrine activators of brown fat function in humans). These two hormones burn up the white fat tissues resulting in weight loss.
Wonder why submerging your head and/or face at the start of a cold plunge for 5-20 seconds makes the rest of it *easier*? Because it activates the mammalian dive response, the parasympathetic ('calming') aspect of the autonomic nervous system & thereby lowers heart rate.