Fitness
Contrast Water Therapy
Contrast water therapy alternates hot and cold water for perceived recovery after hard training—helpful for some, not a substitute for sleep.
Contrast water therapy alternates hot and cold immersion—showers or tubs—to pump blood through muscles after hard training. Evidence is mixed but many athletes feel less soreness when protocols stay brief and safe.
It is adjunct recovery, not a substitute for sleep and nutrition.
Common questions
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How long should contrast showers last?
One to three minutes hot and thirty to sixty seconds cold, repeated three to five cycles, is a common athlete pattern. Stop if dizzy or with cardiovascular conditions without medical clearance.
Related terms
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