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You may have tried soaking your feet in cold and hot water, depending on what you want – warm water for comfort, promoting circulation, relieving pain and softening the skin and cold water for reducing swelling and inflammation, reducing muscle pain and promoting circulation. But how about doing it at the same time, switching between them simultaneously? Well, it’s actually a popular wellness ritual and it’s called contrast therapy or hot-cold immersion therapy.
With over 72 thousand posts and reels tagged #contrasttherapy on Instagram, the word has spread across the internet. But is it worth it or just another health fad?
What exactly is it?
According to Dr. Amit Pandey (PT), Head of Department – Physiotherapy, Asian Hospital, contrast therapy is a treatment that alternates between immersing a limb or body simultaneously in hot and cold water to promote blood circulation, reduce pain and swelling, and promote faster healing. This may be followed by a 10 minute hot immersion followed by a 1 minute cold immersion, repeating this cycle.
This therapy dates back to ancient times in Greece and Rome, with documented use in hot and cold baths to improve health, and is a practice that evolved into modern hydrotherapy in the 19th century. Ancient cultures in other regions, including the Nordic countries, Japan, and Egypt, also used temperature contrast for well-being. Today, athletes use it for health benefits, often in a modern “fire and ice” format involving saunas and ice baths.
Who can do this?
Contrast therapy is generally safe for adults, with some studies examining participants 17 years of age and older. However, despite its potential strengths, it’s not for everyone. “Some people find it overstimulating, especially the cold element, and may experience anxiety, dizziness, or spikes in cortisol, which may counteract the calming or recovery effects. Although most individuals can handle it, it is not recommended for people with low blood pressure, Raynaud’s disease, or certain cardiovascular problems unless under medical supervision,” says Dr. Amit.
Each session is customized to the individual’s needs and goals, but typically lasts 15 to 30 minutes.
Are there any benefits or risks?
According to Dr. Amit, research shows that contrast therapy helps reduce lactic acid accumulation, discomfort, edema, muscle fatigue, and cramps after strenuous exercise. “It can increase the functional mobility and range of motion of joints such as the hand, elbow and knee. Contrast therapy is generally considered safe; however, if done improperly or inappropriately, there are some risks,” he adds.
That said, there are still some risks involved. Extremely hot water can cause severe burns, increase bleeding if an internal or external blood vessel in the incision has burst, and exposure to cold can cause severe nerve pain in individuals with peripheral neuropathy, says Dr. Amit. People with peripheral vascular disease experience more pain when exposed to cold.
Does it help orthopedic conditions?
Dr Lakshya Bhaktyani, physiotherapist at PSRI Hospital, says he finds contrast therapy most useful in conditions where swelling, stiffness and pain are present together, and where the tissues respond well to vasodilation and vasoconstriction. “This can be helpful in serious injuries such as mild ankle sprains or muscle strains, especially after the initial 48-72 hours when active swelling begins to subside. In chronic pain conditions such as long-standing joint stiffness, muscle stiffness or pain related to overuse, contrast therapy often provides relief by improving circulation and reducing residual swelling,” he adds.
How does it compare to other treatments?
Contrast therapy can be viewed as a middle-of-the-road approach that provides both anti-inflammatory and mobility-enhancing benefits. Dr. Deepak Kumar, Consultant Orthopedic Surgeon, McCure Hospital, says, “When the primary goal is to reduce acute inflammation, soothe irritation, or numb pain after an injury, cryotherapy alone is highly effective. However, it does not promote circulation or tissue relaxation like contrast therapy. Contrast therapy alternates cold and heat, leading to better flushing of metabolic waste and improved blood flow, which can improve once the acute phase has passed. Might be helpful after.”
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