Contrast Therapy: A Recovery Edge for Athletes

As athletes, we all know the grind doesn’t end at the final whistle. The real difference often lies in how fast we can recover. One recovery method that’s been getting attention is contrast therapy—alternating between hot and cold treatment.

The linked article comes out of Italy, where researchers conducted a systematic review (review of other scholarly articles) and over the 7 randomized trials (303 participants), contrast therapy generally showed benefits in pain relief, joint mobility, improvement in circulation and a reduction in soreness and swelling. Some drawbacks to the study are that each of the protocols included in other works were different - meaning each used different variables like temperature, timing and duration. So, while benefits are seen in contrast therapy, generally, there are still no clear guidelines on at what temp, for how long, etc one should use. 

The take away: contrast therapy is definitely a promising recovery modality, but still in its early days of clinical research. 

Link to Full Article: https://pmc.ncbi.nlm.nih.gov/articles/PMC11900007/

For a more in-depth summary, here’s what the research says and why it matters for us:

Benefits: Studies show that contrast therapy can help with pain and swelling reduction after training, ease muscle soreness and improve joint mobility.

Boosts Circulation & Recovery: Switching between hot and cold helps promote blood flow, flush out waste products from the body and bring nutrients to muscles needed to rebuild.

Not Just Physical: Contrast therapy also helps athletes build mental toughness as part of one’s recovery routine. This helps you stay sharper and more confident heading into the next challenge.

Room for Experimentation: While there is no single magic bullet yet (different studies use different times, temps, and cycles), the takeaway is clear: contrast therapy is a promising tool worth adding to your recovery toolbox.

Bottom line: Recovery isn’t downtime—it’s performance training. Contrast therapy is a revitalizing ritual trusted by athletes to recharge body and mind between training sessions and may help in extending peak performance across a season or even a career. Find the protocol that works best for you between hot and cold therapy by checking out various cold plunges and saunas. Also feel free to engage with our community by reaching out to us anytime.