Key facts
- Alternates hot and cold exposure.
- Drives circulation through vessel dilation and constriction.
- May reduce soreness and aid perceived recovery.
- Avoid cold right after strength training for growth.
Contrast therapy cycles your body between heat and cold — for example, a few minutes in a sauna or hot bath followed by a cold plunge or shower, repeated. The heat dilates blood vessels and the cold constricts them, creating a 'pumping' effect on circulation that some believe helps flush the muscles and reduce soreness.
Evidence is mixed but suggests it can reduce perceived soreness and aid recovery feel, which has value for athletes in heavy training. One caveat: cold exposure immediately after resistance training may blunt some muscle-building signals, so if growth is the goal, it's better to separate cold plunges from your lifting sessions.
Frequently asked questions
Does contrast therapy help recovery?
It can reduce the feeling of soreness and aid perceived recovery, though the evidence is mixed. Many athletes find it useful during periods of heavy training.
Should I use cold therapy after lifting?
If muscle growth is your goal, avoid cold exposure right after strength training, as it may blunt some adaptation signals. Separate it from your lifting sessions instead.
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