Contrast Bath
Contrast Bath
CONTRAST BATH
About
Contrast water therapy (WCT), a recovery strategy that alternates periods of hot and cold water immersion, is also offered to athletes as an alternative to cryotherapy or other recovery methods and is commonly used in the sports community (1–4).
Mechanism of action
CWT alternates peripheral vasoconstriction (cold water) and vasodilation (warm water) (5). In the literature, this mechanism is often referred to as „pumping action“ in the literature (4). Physiological effects commonly attributed to post-exercise recovery include reduction of muscle edema; alterations in tissue temperature and blood flow; reduction of muscle spasm and inflammation; and improvement of range of motion (6,7).
However, Bieuzen et al. (2013) in their meta-analysis highlight that the exact mechanisms have not yet been established and that there is a lack of evidence-supported consensus regarding CWT and its effects on post-exercise recovery (4).
| Pro’s | Con’s | ||
| 1. | Reduction of muscle pain (1,5,6). | 1. | Exposure to extreme temperatures may cause skin lesions. |
| 2. | A reduction in CK (related to muscular damage) was found (8,9). | 2. | If the water is not clean it could cause some infections. |
| 3. | Reduces or attenuates the post-exercise inflammatory process (10). | 3. | It has been reported that cold water immersion attenuates acute anabolic signaling and long-term adaptations in muscle to strength training (11). |
| 4. | Improved blood flow (12) | ||
| 5. | Improved tissue oxygenation (12) |
Protocol
- Published protocols alternate 3 to 7 times between 1 min (cold water) and 1 to 2 min (hot water) accumulating 6 to 15 min in the water, however, the optimal protocol is not yet known (4).
- A hot shower can be used instead of a pool, although the best benefits are obtained when the whole body is immersed (4).
- There does not seem to be consensus on whether CWT should end with hot water or cold water (3).
| Do’s | Don’ts | ||
| 1. | Shower before performing a contrast bath protocol. | 1. | Do not run when moving. |
| 2. | Be careful when walking from one pool to another. | 2. | Do not eat too much before and during baths. |
| 3. | Bring your own towel and wear little clothing. | 3. | It is advisable not to do this type of baths if you have any cut wounds. |
| 4. | Keep calm during the baths. | 4. | Do not expose yourself more than the recommended time. |
| 5. | If you feel unwell during bathing or have symptoms of skin irritation, discontinue bathing. | 5. |
Author: Maria Luciana Perez Armenariz
References.
- Vaile JM, Gill ND, Blazevich AJ. The Effect of Contrast Water Therapy on Symptoms of Delayed Onset Muscle Soreness. J Strength Cond Res. 2007;21(3):697.
- Gill ND. Effectiveness of post-match recovery strategies in rugby players. Br J Sports Med. 2006 Mar 1;40(3):260–3.
- Versey NG, Halson SL, Dawson BT. Water Immersion Recovery for Athletes: Effect on Exercise Performance and Practical Recommendations. Sports Med. 2013 Nov;43(11):1101–30.
- Bieuzen F, Bleakley CM, Costello JT. Contrast Water Therapy and Exercise Induced Muscle Damage: A Systematic Review and Meta-Analysis. Hug F, editor. PLoS ONE. 2013 Apr 23;8(4):e62356.
- Stanley J, Buchheit M, Peake JM. The effect of post-exercise hydrotherapy on subsequent exercise performance and heart rate variability. Eur J Appl Physiol. 2012 Mar;112(3):951–61.
- Myrer JW, Draper DO, Durrant E. Contrast therapy and intramuscular temperature in the human leg. J Athl Train. 1994 Dec;29(4):318–22.
- Gregson W, Black MA, Jones H, Milson J, Morton J, Dawson B, et al. Influence of Cold Water Immersion on Limb and Cutaneous Blood Flow at Rest. Am J Sports Med. 2011 Jun;39(6):1316–23.
- French DN, Thompson KG, Garland SW, Barnes CA, Portas MD, Hood PE, et al. The Effects of Contrast Bathing and Compression Therapy on Muscular Performance. Med Sci Sports Exerc. 2008 Jul;40(7):1297–306.
- Robey E, Dawson B, Goodman C, Beilby J. Effect of Postexercise Recovery Procedures Following Strenuous Stair-climb Running. Res Sports Med. 2009 Nov 30;17(4):245–59.
- Pournot H, Bieuzen F, Louis J, Fillard JR, Barbiche E, Hausswirth C. Time-Course of Changes in Inflammatory Response after Whole-Body Cryotherapy Multi Exposures following Severe Exercise. Lucia A, editor. PLoS ONE. 2011 Jul 28;6(7):e22748.
- Roberts LA, Raastad T, Markworth JF, Figueiredo VC, Egner IM, Shield A, et al. Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training: Cold water immersion and adaptation to strength training. J Physiol. 2015 Sep 15;593(18):4285–301.
- Shadgan B, Pakravan AH, Hoens A, Reid WD. Contrast Baths, Intramuscular Hemodynamics, and Oxygenation as Monitored by Near-Infrared Spectroscopy. J Athl Train. 2018 Aug 1;53(8):782–7.