Contrast Baths

I learned this ‘trick’ way back during massage school, in Hydrotherapy class. It has stood the test of time in effectiveness to remain one of my top favorite self care, at-home treatments!

Contrast Baths!

It works like this… Fill one kitchen sink with Ice Water, the other with comfortably Hot Water. Dunk your hands/forearms/elbows into the Ice Water as deeply as you can for as long as you can, up to 2 Minutes (this one’s intense, remember to breathe!). Then, switch to the Hot Water, dunking hands/forearms/elbows as deeply as you can and enjoy for at least 1 Minute, but no longer than 2 Minutes (even though it’s tempting sometimes). Now, switch back to the Ice Water and repeat the process 3 to 4 times. Simple as that.

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Sometimes, especially in the middle of winter, when my hands are already cold, I will first dunk my hands and arms in the hot water for a minute or less to get the circulation going and then I’ll begin the process by restarting in the icewater and following the directions above.

There are SO many benefits to this treatment.

The physiological mechanics of it are that while in the ice water, the blood vessels and tissues of all the parts in the water contract from the cold, sending the local blood, lymph and inflammation up and out of the hands/elbows/forearms. This not only effects the hands/elbows/forearms, but also creates circulation of the same fluids through the shoulders, neck and chest, directing the fluids to the belly where the body can eventually eliminate the excess waste fluid through the bladder and colon.

Then, when you switch to the hot water, the blood vessels and tissues in the hands/forearms/elbows all dilate again, drawing fresh blood and increased circulation from the torso, through the neck and shoulders, back down into the arms and hands again.

When put on repeat 3-4 times, the contraction/dilation action begins to loosen and tonify the blood vessels, fascia and muscles of all tissues involved – most intensely, the parts that are in the water. (Very helpful when recovering from repetitive use strains like tennis elbow, carpel tunnel symptoms, shoulder/neck injuries, rebuilding atrophied muscles and healing pulled/minorly injured muscles in the hands/arms/shoulders/neck/upper back.)

With each cold/hot cycle, the circulation goes further in your system. Sometimes I can feel the progression of circulation move through my shoulders and upper back. Sometimes I gain a productive cough from my lungs clearing out ‘hidden’ congestion I didn’t realize was there…

Traditionally, I’ve used this method to help immensely with loosening my hands and forearms when they’ve felt tight from overuse (like from a busy week of giving cranial treatments and massages). More recently, I’ve noticed the benefits of my neck loosening and relieving from soreness and inflammation (because of all the circulation moving through these areas reflexively).

I’ve also noticed my chest congestion breaking up at the end of a cold, because of the circulatory/lymphatic movement effects throughout the chest. (Note, if I have fever, chills or full body fatigue, I would not use this method as it could be too challenging to my system. In this case, it’s safer, more effective, as well as more comfortable to wait until I’ve long ‘turned the corner’ and have come to the end of my cold to use this to reap the benefits.) Not only is it helpful to use after a cold, but it’s also helpful to loosen up lymphatic congestion during allergy season or to boost immune system to help prevent catching colds during cold seasons.

I use Contrast Baths to benefit my feet/legs/knees/hips/digestion/reproductive system/organs in similar nourishing ways, too!

Just like with the hands/arms, I follow the same directions… I dunk my feet/ankles in the Ice Water as deep as I can for up to 2 minutes, then switch to the hot water for 1-2 minutes. Repeating 3-4 times.

Everytime, I feel the ache of contraction from the cold travel it’s way up my legs. (as well as the relief of the warm water, bringing circulation and ease back down my legs to my feet.) By the 3rd or 4th round, I feel the circulation and warmth effecting my hips/pelvis/abdomin. For me, the cold is definitely more intense/sensitive on my feet/ankles than in my hands/arms, so I’ll save feet/ankles for last, when some of the ice has already been melted from my upper body treatment. 😉

After doing this invigorating and simultaneously relaxing treatment, I always feel the buzz of circulation through my whole body as well as a post-workout-like satisfaction.

It comes in handy as a post-massage treatment after I’ve received a massage, as well. It helps to enhance blood flow to the muscles that were worked deeply to move any naturally occurring inflammation out of them so they can heal faster and retain the massage benefits longer.

There are a few precautions to be aware of. AVOID CONTRAST BATHS IF: You have untreated high blood pressure; are at high risk for heart attack or stroke; have ANY kind of infection; are anemic; on prescription blood thinners; are healing from a recent surgery; are pregnant; are intoxicated. USE CAUTION/CONSULT DOCTOR IF: you have Advanced or untreated Diabetes, Cancer, Vertigo or any concern for which you’re not certain that an increase of blood flow or lymph flow could be effected in a negative way.

If you’ve never done this before, but are confident you’re in good health to try it, recruit a friend to keep you company while experiencing it for the first time. Most of the time, people have ZERO problems with this treatment, but it’s possible you may feel light headed from all the circulation. In such a case, having someone to make sure you’re safe and help you sit down while you recover is a good idea. It’s also fun to have someone there to time you, cheer you on and distract you in fun ways (like dancing/singing/breathing/groaning) while you’re in the ice water. 😉

Have fun! Enjoy! And please share your experiences!