Fitness
Contrast Therapy Protocol
A contrast therapy protocol alternates cold and warm immersion to stimulate circulation and may reduce soreness. Evidence is mixed; safety limits matter for cardiovascular conditions.
A contrast therapy protocol alternates brief cold and warm immersion—often one to three minutes cold, three to five minutes warm, repeated for several rounds—to stimulate circulation and perceived recovery. Evidence is mixed for performance gains but many athletes like reduced soreness.
Avoid extreme temperatures with hypertension or Raynaud's.
Common questions
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How many contrast rounds are typical?
Three to five alternations of one to three minutes cold and three to five minutes warm are common. End warm if you need to sleep soon after.
Related terms
Put Contrast Therapy Protocol into practice
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