Exercise creates microscopic tears in muscle tissues, which the body repairs, and each repetition of this cycle allows muscles to grow back stronger. Research shows that alternating between hot and cold extremes helps this process by soothing muscles, stimulating blood flow, increasing dopamine and reducing inflammation.

Contrast water therapy (CWT) is a post-workout recovery method that involves placing sore muscles in alternating hot and cold baths in succession. Data examined from 13 studies and published in a 2013 PLOS ONE review showed that CWT resulted in significantly greater improvements in muscle soreness and reduced strength loss at six, 24, 48, 72 and 96 hours after exercise, compared to rest without any other post-recovery approach. The results of CWT were comparable to other muscle recovery interventions such as cold-water immersion, warm-immersion, compression and stretching.

Another common form of contrast therapy alternates saunas and cold plunge tubs, which similarly increases blood flow and aids in muscle recovery with reduction in chronic pain and inflammation. It has been shown to support better sleep and boosted metabolism as well.

Contrast Therapy in Minneapolis and St. Paul area: