Cold therapy can ease the inflammation and numb the pain. Heat therapy will usually ease the muscle stiffness after the inflammation resolves. The tricky part is knowing when to use heat and when to use cold therapy or maybe the result you want will come with a combination of these two methods. Combining heat and cold therapy is known as contrast therapy and involves altering applications of heat and ice to relieve the pain associated with injury or overexertion. The treatment is simple, affordable and can be performed at home.

Cryotherapy (cold therapy)

Cold therapy is a good forefront approach to numbing nerve endings and reducing fluid build-up. It works because it causes vasoconstriction or narrowing of the blood vessels. Practiced on a regular basis, cold therapy can provide long-lasting changes to your body’s immune, lymphatic, circulatory and digestive systems that enhance the overall health of your body. It may help to promote a greater sense of wellbeing. The cold water triggers a flood of mood-boosting neurotransmitters, which make you feel happy, so it can also improve your mood. It alleviates symptoms of anxiety and depression. It can spike energy levels, reduce swelling, reduce pain and decrease bleeding. ^[1]

Thermography (heat therapy)

On the contrary, heat therapy works as a vasodilator, which increases circulation by expanding the blood vessels. Heat therapy is best for chronic pain and injuries without swelling. Heat relaxes tight muscles and stimulates blood flow. This oxygen-rich blood brings nutrients to the affected area, promoting healing. Regular sauna use reduces the risk of dementia, Alzheimer’s and other forms of mental decay, potentially by reducing inflammation and the inflammation markers linked to these specific illnesses. Heat therapy can reduce pain, ease stiffness, warm up the muscles before exercise and increase circulation. ^[2]

Contrast therapy (heat and cold therapy)

Both therapies, heat and cold, bring some benefits to the table but sometimes it’s required to combine them to get the desired relief. Combined heat and cold therapy is a passive way to exercise parts of your body that don’t usually get a workout. It’s a workout for your blood vessels. It promotes blood flow through your skin and internal organs. The dilation of blood vessels caused by heat combined with the constriction of blood vessels caused by cold creates an increase in the amount of nutrient-rich and oxygen-rich blood rushing to an injured or affected area. It is particularly helpful for muscle tears, overuse injuries and chronic joint pain. Contrast therapy can reduce creatine kinase muscle damage and significantly decrease muscle soreness in comparison to warm therapy. Alternatively, immersion in just cold water for 10 minutes will enhance athletic performance. Here are some of the benefits contrast therapy provides:

Rejuvenates the skin
Releases toxins
Decreases inflammation
Elevates mood
Boosts circulation
Relieves pain

Methods

The best is to use a contrast therapy ratio of one minute of cold for every three to four minutes of heat. Repeat the alternation between hot and cold approximately two to three times. Here are some methods that I have tried and would recommend:

Hot tub contrasted with cold outdoors – Involves soaking in a hot tub and switching to cold outdoors and repeating the transition several times.
Soak yourself in a bath of ice from your deep freezer – This method is opposite from the first one and it is more practical for at home usage.
Showers – Begin by taking a hot shower first, then step out and turn on the cold water. Start gradually just with your feet, then your legs, then your hands, your arms, one side of your body, the other side, and your head at the very end. Doing it slowly is the right way because it’s less of a shock to your body. Showers are generally better for overall health rather than treating an injury.
Cryo Sauna is intense but fun at the same time! It’s truly bone-chilling, but it promotes huge endorphin and hormonal release. It is important to remember to take deep breaths. After Cryo Sauna you will sleep like a baby.

Caution

Avoid contrast therapy if you have an acute injury, sensory disorders, an open wound or skin issues, diabetes, vascular diseases, deep vein thrombosis or multiple sclerosis (unless with medical supervision). Stay hydrated. Prolonged exposure to extreme temperatures can dehydrate you. Drink plenty of water before and after the treatment. Be aware of the risk of burning yourself. It’s important to only use hot and cold temperatures that you can tolerate.

Conclusion

Both hot and cold therapies have a role to play in speeding up recovery or in helping reach your rehabilitation and training goals. Contrast therapy offered me an easy and cheap way to lower my inflammation, loosen up my muscles, and enjoy natural pain relief. Always be careful and consult your doctor before using contrast therapy.

References

[1] [2] Heat and Cold Therapy: A Guide for Patients

Heat and cold therapy for pain relief