Understanding the Benefits of Contrast Therapy for Muscle Soreness and Recovery from Injury

Muscle soreness and injuries are common hurdles for athletes and fitness enthusiasts. While rest is essential, innovative therapies like contrast therapy can significantly enhance recovery. By alternating hot and cold treatments, contrast therapy alleviates muscle soreness and speeds up injury recovery. This blog article highlights the unique benefits of contrast therapy and explains how it harnesses the power of blood circulation, hormones, and proteins to aid in healing.

What is Contrast Therapy?

Contrast therapy is a technique that alternates between cold and hot. You might use ice packs, cold showers or cold baths, followed by saunas, warm water immersion or heat pads. This temperature switching stimulates blood flow, which is vital for muscle recovery and soreness reduction. The different forms of cold and heat mentioned above, all provide some health benefits, but the gold standard approach with the most scientific grounding is using cold water immersion and dry sauna for your contrast therapy session.

Benefits of Contrast Therapy

Alleviation of Muscle Soreness

Contrast therapy is particularly effective in easing muscle soreness after intense activities. For instance, a study indicated that using contrast therapy for 20 minutes post-exercise significantly reduced muscle soreness levels by about 30% within 24 hours. Microtears in muscle fibers from strenuous workouts lead to delayed onset muscle soreness (DOMS). By improving blood circulation to affected areas, contrast therapy accelerates recovery.

Increased Blood Circulation

The heart of contrast therapy's effectiveness is improved blood circulation. When heat is applied, blood vessels expand, enhancing blood flow and nutrient delivery. Cold temperatures, on the other hand, cause blood vessels to tighten, minimising inflammation and swelling. This back-and-forth process not only facilitates faster removal of waste products such as lactic acid, but also ensures that nutrients reach the muscles quickly. A notable statistic shows that improved blood circulation can reduce muscle recovery time by up to 50%.

The Biological Mechanisms That Alleviate Muscle Soreness

Role of Angiotensin II

Angiotensin II (Ang II) plays a significant role in inflammation. It acts as a proinflammatory mediator by increasing the production of inflammatory molecules like cytokines and chemokines, and also by promoting the infiltration of inflammatory cells into tissues. This may sound worrying but it is a natural process there to protect your cells from further harm. Angiotensin II is regulated by heat shock protein 27, which inhibits inflammation. Furthermore, Angiotensin II can directly stimulate immune cells and contribute to the inflammatory response through various biological pathways. 

Role of Heat Shock Protein 27

HSP27 plays a key role in the reduction of muscle soreness because it inhibits (stops) inflammation and increases levels of IL10, which goes even further to reduce inflammation in the muscle cells. Heat shock proteins (HSPs) play a crucial role in muscle recovery. Heat therapy stimulates the release of heat shock proteins, which repair damaged proteins and shield cells from stress. HSPs are fascinating and play a huge role in longevity - living a long healthy life free of disease - and I will share more about them in a separate bog.

Stimulation of Human Growth Factor

Human growth factor (HGF) is vital for tissue repair and muscle growth. Contrast therapy, specifically the sauna part, triggers the release of HGF. Studies have shown that two sauna sessions of 20 minutes, done within a contrasting session, is proven to double levels of HGF. Higher HGF levels can lead to faster recovery times.

Psychological Benefits of Contrast Therapy

Beyond physical healing, contrast therapy offers psychological benefits as well. The alternating sensations create a refreshing experience that uplift your mood. Engaging in self-care activities like contrast therapy can reduce stress and promote relaxation, making it an excellent routine for post-exercise recovery.

Recommendations for Using Contrast Therapy

If you want to incorporate contrast therapy into your routine, consider the following tips:

1. Duration: Start with short cold and heat sessions. Cold dip for 30 seconds to 1 minute, use the sauna for 10 minutes, and gradually build up the timings over a few weeks as your body habituates. There is not need to cold plunge longer than 3 minutes because you get all of the benefits in that time frame, and none of the risks associated with prolonged exposure to cold water.

2. Approach: Begin with cold applications to minimise inflammation, and follow with heat to promote blood circulation. Follow the Søberg Principle and end on the cold for a final bout of vasoconstriction and lymph drainage

3. Frequency: Aim to use contrast therapy 2-3 times a week, particularly after intense workouts or competitions.

   
   

4. Listen to Your Body: Be mindful of how you respond to the therapy. Adjust temperatures and durations to ensure comfort and effectiveness.

   
   

Final Thoughts - Book onto Rose's Contrast Therapy Session for Muscle Recovery & Injury Rehab

Once a month Rose runs a specific 80 minute long contrast therapy session for individuals suffering from injury, experiencing muscle soreness and keen to boost their recovery. This session would also be suitable to people suffering from other pain conditions.

See Dates for Specific Muscle Recovery & Injury Rehab Sessions