Contrast therapy means alternating heat (a sauna, hot tub or warm water) with cold (a plunge or cold shower). It's become the signature experience at many recovery studios, and for good reason: it's social, it feels great, and there is some research behind it.
Key takeaways
- A 2013 meta-analysis found contrast water therapy may reduce muscle soreness and strength loss after exercise compared with passive rest.
- In that review, contrast therapy did not clearly beat cold water alone or other active recovery methods.
- A simple protocol: 10 to 15 minutes of heat, 1 to 3 minutes of cold, repeated 2 to 3 rounds.
What the research says
The main review on this comes from François Bieuzen, Chris Bleakley and Joseph Costello. Pooling 18 studies, they found that contrast water therapy after exercise was better than passive recovery for reducing muscle soreness and helping strength recover in the days after hard exercise. Compared with cold water immersion alone, warm water, compression or stretching, the differences were small or unclear [1].
Put simply: alternating hot and cold appears to help compared with doing nothing, and it may be about as effective as other good recovery methods. Many people simply enjoy it more, which matters, because the recovery routine people actually stick to is the one that works.
A broader 2018 meta-analysis comparing many recovery techniques also found cold water immersion and contrast-style approaches among the methods with measurable effects on soreness and perceived fatigue [2]. See our recovery methods ranked by evidence for the full picture.
Hot first or cold first?
There is no definitive research answer. Many people like to start with heat to warm up, then go to cold, and repeat. Researcher Susanna Søberg's work with winter swimmers popularized "ending on cold" so your body rewarms on its own [3], but that comes from a small observational study rather than a head-to-head trial. Ending on heat is more comfortable for many people. Either is reasonable.
A simple starter protocol
- Heat: 10 to 15 minutes in the sauna (or hot tub).
- Cold: 1 to 3 minutes in a plunge set in the 50s °F. Beginners can start with a cool shower.
- Rest: a couple of minutes at room temperature.
- Repeat: 2 to 3 rounds total.
Hydrate throughout, and stop if you feel dizzy or unwell. People with heart conditions or blood pressure issues should get medical clearance first, since both heat and cold stress the cardiovascular system.
Setting up a contrast circuit in a gym or studio
- Keep them close. Sauna and plunge should be steps apart, with a shower in between if possible.
- Plan the flow. One sauna and one plunge typically handle a small group rotating together. Add a second plunge if you run group contrast classes.
- Post the protocol. A simple sign with times and temperatures makes first-timers comfortable and protects you.
- Make it bookable. Many studios sell contrast sessions in 45 to 60 minute blocks or include them in premium memberships.
See our sauna and cold plunge buying guides, or ask us for a referral and we'll help you spec a contrast setup for your space.
References
- Bieuzen F, Bleakley CM, Costello JT. Contrast water therapy and exercise induced muscle damage: a systematic review and meta-analysis. PLoS ONE. 2013;8(4):e62356. doi:10.1371/journal.pone.0062356
- Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B. An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: a systematic review with meta-analysis. Frontiers in Physiology. 2018;9:403. doi:10.3389/fphys.2018.00403
- Søberg S, Löfgren J, Philipsen FE, et al. Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men. Cell Reports Medicine. 2021;2(10):100408. PubMed
The information on this site is for general education and is not medical advice. Talk with your doctor before starting heat, cold, light, pressure, float, PEMF or vibration therapy, especially if you are pregnant or have a medical condition. We may earn a commission when you buy through our links. Learn more.