Enhancing Recovery with Contrast Therapy and Infrared Sauna: A Comprehensive Guide for Wellness Enthusiasts and Athletes
- DRBrooksRN
- 6 days ago
- 8 min read
Introduction
Anyone browsing social media with a hint of athlete in their algorithm can tell you that the popularity of contrast therapy is on the rise. Those who have tried it can testify to the enhancement of their performance and overall well-being. This week, I take the infrared sauna one step further to look at the cold plunge and the addition of it to the sauna for a complete recovery treatment of contrast therapy. We'll look at the research-backed benefits, protocols, and advisements for safe practice.
The Science Behind Contrast Therapy
Contrast therapy, also known as contrast bath therapy or hot-cold therapy, involves alternating between hot and cold treatments to promote recovery, relieve pain, and improve circulation. Here's an overview of the science behind it:
Mechanisms of Action
1. Vasodilation and Vasoconstriction:
- Hot therapy from the infrared sauna causes vasodilation, which expands blood vessels and increases blood flow to the area. This helps with muscle relaxation and can alleviate pain by delivering more oxygen and nutrients while removing metabolic waste.
- Cold therapy from the cold plunge induces vasoconstriction, narrowing blood vessels and reducing blood flow. This can limit swelling and inflammation, acting as a natural pain reliever.
2. Improved Circulation: The above described hot and cold alternation encourages a "pumping" effect in the blood vessels. After exposure to heat, when the body is suddenly cooled, blood vessels constrict, and once reheated, they expand again. This cycle enhances circulation which can speed up healing.
3. Pain Relief and Muscle Recovery: Many athletes use contrast therapy to alleviate soreness after working out. The alternating of hot and cold can block pain receptors temporarily during the cold exposure while promoting healing through increased circulation during the heat phase.
4. Inflammation Reduction: The cold applications can reduce inflammation, making it particularly useful for acute injuries or conditions like tendinitis or arthritis.
Practical Applications
- Rehabilitation: It is commonly used in sports medicine and physical therapy for recovery from injuries, reducing muscle soreness, and improving joint mobility.
- Pain Management: Conditions like arthritis, chronic pain syndromes, and muscle strains often benefit from contrast therapy.
Scientific Evidence
Research findings have shown mixed results regarding the efficacy of contrast therapy. Some studies have shown as mentioned above:
- It can help reduce muscle soreness following exercise and promote recovery in athletes.
- It can improve flexibility and reduce stiffness.
However, the evidence can vary based on each individual's condition, temperatures used, how long for each phase, and how each individual responds. It's essential to consider that while some find success with contrast therapy, others may not.
Benefits of Contrast Therapy for Recovery
As we mentioned above: Better blood flow, improved circulation, and oxygen delivery to vital tissues in the process of recovering from a heavy workout.
Reduced muscle soreness, pain, inflammation, by soothing nerve endings and reducing muscle tension. Reduces delayed onset muscle soreness (DOMS).
Supports quicker recovery post intense exercise.
Improved flexibility and range of motion by loosening tight muscles.
Psychological benefits: Improves mood and relaxation, which can aid overall recovery.
Metabolism boost: yes! by causing a fluctuation in body temperature, this can stimulate metabolic processes, which has been associated with weight management.
Detoxification: As the body sweats out toxins, and as the vascular and lymph drainage improve, toxins can be easier removed.
Recommended Protocols for Effective Use
Pre-event protocols.
A pre-event protocol using contrast therapy to enhance athletic performance typically involves several steps tailored to prepare the body for optimal functioning during competition. Based on research and practical applications, here’s one recommendation:
Pre-Event Contrast Therapy Protocol
1. Timing:
- Schedule the contrast therapy session approximately 1-2 hours before the event. This timing allows the body to recover from the therapy while still maintaining the benefits for performance.
2. Preparation:
- Ensure that athletes are properly hydrated and have consumed a light meal if necessary. This is important for energy levels and overall performance.
3. Begin with a 5-15 minute infrared sauna. This helps to dilate blood vessels, increase circulation, and warm up the muscles. Follow with a 1-5 minute immersion in the cold water. This reduces inflammation, numbs pain, and constricts blood vessels.
- Repeat Cycle: Alternate between warm and cold immersions for a total of 20-30 minutes, typically 3-5 cycles. Each heat cycle should be followed by a cold immersion.
4. Active Recovery:
- After the final cold immersion, allow the athlete to rest for about 5-10 minutes while keeping warm (e.g., using a towel or warm-up suit) to stabilize body temperature.
6. Dynamic Stretching:
- Incorporate dynamic stretching and light movements following the contrast therapy to further prepare muscles and joints for the event. This helps to activate the muscles and improve flexibility.
7. Mental Preparation:
- Use this time to engage in mental preparation strategies such as visualization, focusing on goals, and calming breathing exercises to enhance focus and reduce anxiety levels.
Post-Event Protocol:
Here’s a structured protocol following an athletic event:
1. Immediate Recovery (0-30 minutes after the event)
- Cooling Down:
- Begin with a brief cooldown (5-10 minutes of light walking or gentle movement) to gradually reduce heart rate and allow the body to transition from high-intensity activity.
2. Infrared Sauna Session (30-60 minutes post-event)
- Duration:
- Spend 15-20 minutes in an infrared sauna.
- Benefits:
- Infrared saunas help increase circulation, relax muscles, and promote detoxification. The heat also aids in the healing of microtears in muscles and connective tissues incurred during the event.
- Hydration:
- Athletes must be adequately hydrated before entering the sauna to ensure a good sweat while preventing dehydration.
3. Cold Plunge (1-2 minutes immediately after sauna)
- Duration:
- After the sauna session, transition to a cold plunge for 1-3 minutes in water around 50°F to 59°F (10°C to 15°C).
- Benefits:
- Not only does the cold therapy help reduce inflammation and muscle soreness by constricting blood vessels and decreasing metabolic activity, but it can also aid in flushing out metabolic waste products that accumulate post-exercise. This helps prevent damaging effects of oxidization which can lead to accelerated aging.
4. Repeat Cycle (Optional)
- Additional Sets:
- For maximum benefits, repeat the sauna and cold plunge cycle 1-2 times. For example, another round could involve 15-20 minutes in the sauna followed by 1-3 minutes in the cold plunge.
5. Recovery and Rehydration (Post-Therapy)
- Rest:
- It is imperative to mention rest. Allow 5-10 minutes of rest after completing the contrast therapy session. This helps normalize body temperature and promotes relaxation.
- Rehydration:
- After the therapy, rehydrate with water or an electrolyte drink to replenish lost fluids and assist in recovery.
6. Reflection and Nutrition
- Nutritional Support:
- Consume a recovery meal or snack rich in protein and carbohydrates within 30-60 minutes after the therapy session. This can aid in muscle repair and replenishing glycogen stores. Often we miss out on the simple recovery methods when we focus on the high-tech recovery tools.
- Mental Recovery:
- Engage in reflective practices, such as journaling about the event and recovery process, to support mental well-being. Reflect on your event, how did it go? How should it have gone? What did you do well? What would you do differently? This time of reflection puts you ahead of the game when you hit the next training practice. You already have a plan for how to move forward.
Who Should Avoid Contrast Therapy
- Individuals with cardiovascular issues: Risks associated with extreme temperature shifts.
- Pregnant women: Potential complications from sudden temperature changes.
- Persons with skin conditions: Heat and cold may exacerbate certain skin ailments.
Youth Considerations in Contrast Therapy
Though there are some protocols for contrast therapy for children ages 6-12, I would not recommend them for simple recovery. Healthy children can recover well with proper nutrition, hydration, sleep, and lack of emotional stress.
For athletes ages 17-18 years old, expert opinions recommend the following:
1. Cool Down (Immediately After Activity)
- Duration: 5-10 minutes of light aerobic activity (e.g., walking or light jogging).
- Purpose: Helps lower heart rate gradually and prevents blood pooling in the extremities.
2. Stretching (Post-Cool Down)
- Static Stretching: Engage in static stretching for major muscle groups (hamstrings, quadriceps, calves, shoulders) for 15-30 seconds each. (Longer time is not necessarily better here.)
3. Sauna Session (1-2 Hours Post-Activity)
- Duration: 15-20 minutes in infrared sauna.
- Temperature: Keep the sauna temperature between 150°F and 195°F (65°C to 90°C).
- Benefits:
- Promotes muscle relaxation, enhances blood flow, and aids in detoxification through sweating.
- Heat can also increase tissue extensibility and reduce stiffness in post-exercise recovery. (STAY HYDRATED!)
4. Cold Plunge (Following Sauna)
- Duration: Transition to a cold plunge for 1-3 minutes after the sauna session.
- Temperature: Use cold water around 50°F to 59°F (10°C to 15°C).
- Benefits:
- Reduces inflammation, numbs pain, and can help flush out metabolic waste from muscles.
- The contrast between heat and cold can enhance recovery by stimulating circulation and lymphatic drainage.
5. Contrast Therapy (Optional)
- Repeat Cycle: If using a sauna and cold plunge, one full cycle (15-20 minutes sauna followed by 1-3 minutes cold plunge) may be enough. Alternatively, the athlete can repeat this cycle once for added benefits.
6. Don't forget nutrition (Within 30-60 Minutes Post-Activity)
- Recovery Meal: Consume a meal or snack containing both carbohydrates and protein (3:1 ratio).
- Examples: Greek yogurt with fruit, protein smoothie with banana and oats, chicken wrap, or rice with lean protein.
- Hydration: Rehydrate with water or an electrolyte drink to replace fluids lost during activity.
7. Sleep and Rest (Ongoing)
- Sleep Hygiene: Aim for 8-10 hours of sleep per night to optimize recovery and performance.
- Quality of Sleep: Establish a consistent sleep schedule, create a comfortable sleep environment, and avoid screens before bedtime.
8. Psychological Recovery (Ongoing)
- Mental Strategies: Incorporate techniques such as mindfulness, visualization, or relaxation exercises to reduce stress and maintain focus.
- Bonding Activities: Engage in team-building or social activities to foster a sense of community and support among teammates.
9. Monitoring and Adjustment
- Self-Assessment: Encourage athletes to monitor their soreness and energy levels daily using a subjective scale (1-10).
- Adjust Protocol: Tailor recovery strategies based on individual responses. If soreness persists or energy levels drop significantly, consider additional recovery support or modified training intensity.
- Importance of parental supervision and consultation with a healthcare provider.
Conclusion
There are so many benefits when contrast therapy is incorporated safely into your recovery and wellness routine. Personally, I have used it for back spasms, chronic pain, sleep issues, and training/recovery - all, with great success. But it is so important to not negate the small things, such as nutrition, sleep, hydration, and taking time out to reflect, evaluate, and plan future goals. If you have any chronic health issues, I encourage you to discuss with your physician whether this is a valid option for you before you dive right in.
Thanks for reading our blog today, be sure to share with us your personal experiences with contrast therapy, infrared sauna, or cold plunge. I suggest following along for further recovery blogs with evidence-based protocols that you can try in your own wellness pursuits or athlete recovery.
This information is for educational purposes. It is not meant to diagnose or treat any diagnosed condition. I have provided you with evidence-based protocols that are used in sports and athlete recovery. It is recommended you work with a recovery coach, and if you are under care for any injuries, you should collaborate with your care team on what the best recovery approach is for you.