Contrast Recovery: Benefits, Science, and Protocol
Contrast Recovery and Benefits
One of the most talked about and utilized methods for recovery among elite athletes is contrast therapy, a recovery method involving immersion in a hot environment followed by immediate immersion into a cold environment repeated several times over. Although more research is needed to identify the mechanism behind the benefits, contrast recovery has been shown to decrease lactic acid concentration, decrease inflammation, and improve immune function with greater benefits than cold water immersion alone in elite athletes.
Science of Contrast Recovery
The mechanism for these improved benefits is thought to lie within the contrasting biological effects of hot environments and cold environments. In hot environments, the blood circulatory system and lymphatic system (immune system) undergo vasodilation which improves blood flow and lymphatic circulation which allows more blood and consequently more nutrients and oxygen to reach damaged muscles. In cold environments, the blood circulatory system and lymphatic system undergo vasoconstriction which decreases blood flow and lymphatic circulation to muscles which decreases inflammation and soreness. By beginning in a hot environment and immediately immersing into a cold environment, the contrasting effects effectively pump the blood and lymph vessels to further improve circulation and oxygen and nutrient delivery to the muscles as well as decrease inflammation and soreness. Because the lymphatic system lacks a pump like the circulatory system has with the heart, the pumping effect improves immune function and allows for better immune cell circulation.
Protocol
Although there are various ways to cycle between the contrasting environments, the most commonly used protocol is:
An initial immersion in a hot environment for 10 minutes followed by cold immersion for 1 minute
Hot immersion for 4 minutes, then again cold immersion for 1 minute
Repeat the 4:1 time ratio three more times for a total of around 30 minutes.
It is important to note that the difference in recovery benefits from other recovery methods like only cold immersion were seen in only elite athletes, and there were little outcome differences in recovery methods for non-elite athletes.
Wrapping It Up
If you are currently within an intense training protocol, it can be suggested that you would benefit from utilizing contrast recovery during your next recovery day to improve your performance and increase your training effectiveness. Even if you are not training as intensely, it would be wise to use a recovery method such as this one to help improve immune function, improve metabolic waste clearing, and decrease inflammation.
Give contrast recovery a try on your next recovery day!
