In the world of athletic performance, athletes are constantly seeking new techniques to enhance recovery and maximize their performance. Contrast therapy (or hot-cold therapy) is an increasingly popular method that uses alternating cycles of heat and cold exposure to stimulate the body and aid healing. But what exactly is contrast therapy, how does it work, and what are its real benefits?

What is contrast therapy?

Contrast therapy involves alternating exposure of different body parts, typically muscles or limbs, to heat and cold. This technique, also known as contrast baths, can be performed in various ways:

• Hot and cold water baths
• Sauna or steam room followed by immersion in cold water
• Hot and cold packs applied locally to muscles

Contrast therapy is often used after intense workouts, competitions, or during post-injury rehabilitation. It combines the beneficial effects of heat and cold to boost blood circulation and enhance muscle recovery.

How does contrast therapy work?

The basic idea is to use heat and cold to trigger physiological reactions in the body:

• Heat dilates blood vessels (vasodilation), allowing better blood flow, which helps relax muscles and remove toxins accumulated during exercise.
• Cold, on the other hand, causes blood vessels to constrict (vasoconstriction), reducing inflammation, swelling, and pain by slowing down nerve responses in the treated area.

By alternating these two stimuli, a “pumping” effect is created in the tissues, stimulating circulation, improving oxygenation to the muscles, and aiding in the rapid removal of metabolic waste, such as lactic acid.

Classic phases of a contrast therapy session

1. Heat exposure: for example, a bath at 38-40°C or a sauna session for 3-5 minutes.
2. Cold exposure: immersion in cold water (10-15°C) or applying cold packs for 1-2 minutes.
3. Repeat the cycle: hot-cold cycles are repeated 3-5 times based on goals and individual tolerance.

It is recommended to finish with a cold session to reduce inflammation after exercise.