Taking the Plunge

Hydrotherapy is an age-old folk remedy. Who doesn’t love a nice soak in a hot tub, or a brisk dip at Barton Springs? Barring any hydrophobia, it feels so good to be in, on, and around water. But what about contrast baths - alternating hot and cold plunges - is that next level water wellness, or just an exercise in uncomfortable extremes?

Athletes have long used contrast baths to aid recovery, although evidence supporting the practice is far from conclusive. It is theorized that the contrast baths cause vasodilation and vasoconstriction, resulting in a muscle-pumping effect that moves metabolic waste from the muscle back into the bloodstream. One study has shown contrast baths to improve hemodynamics and oxygenation of the gastrocnemius (that’s a calf muscle). So if you overdid your last workout, a contrast plunge might help get you moving more comfortably again.

Studies have shown contrast baths to decrease muscle soreness compared to a control group, however contrast hydrotherapy didn’t beat any of the other recovery modalities studied - including massage. Other studies have found similar benefits to contrast baths and cryotherapy, so it’s not clear what added benefits, if any, come from the hot water plunge. And speaking of cryotherapy, there’s a lot to dig into so stay tuned for a future blog post on the topic. 

Another theory states the benefits from contrast baths are simply due to hydrostatic pressure from the water, and not the temperature of the water. Hydrostatic pressure increases venous return, compresses joints, reduces swelling and facilitates lymph drainage. Because the temperature of the water doesn’t affect hydrostatic pressure, you can reap these benefits swimming or soaking in any body of water!

Contrast baths have been used to treat limbs, hands and feet, and they’re relatively easy to DIY - you just need a bucket of hot water (not too hot) and a bucket of cold water. Take turns placing the affected limb in each bucket. You can certainly do a full body contrast bath as well, although that’s less easy to do at home. As for temperature of the water, or the duration of each soak - there’s no agreed upon protocol. Most start with hot water. Shoot for about a 20-30 minute protocol, but again, there’s no consensus so listen to your body. And if you give contrast baths a try, let your massage therapist know how it goes. We’re always curious about your experience with self-care and recovery.