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Author: Maria Luciana Perez Armenariz
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 |
|---|---|
Reduction of muscle pain (1,5,6). | Exposure to extreme temperatures may cause skin lesions. |
A reduction in CK (related to muscular damage) was found (8,9). | If the water is not clean it could cause some infections. |
Reduces or attenuates the post-exercise inflammatory process (10). | It has been reported that cold water immersion attenuates acute anabolic signaling and long-term adaptations in muscle to strength training (11). |
Improved blood flow (12) | |
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 |
Shower before performing a contrast bath protocol. | Do not run when moving. |
Be careful when walking from one pool to another. | Do not eat too much before and during baths. |
Bring your own towel and wear little clothing. | It is advisable not to do this type of baths if you have any cut wounds. |
Keep calm during the baths. | Do not expose yourself more than the recommended time. |
If you feel unwell during bathing or have symptoms of skin irritation, discontinue bathing. |
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