A woman relaxing in a cold plunge ice tub in an outdoor backyard lawn.
Written by: Joel Gottehrer

What Is Contrast Therapy? Benefits & Basics

Contrast therapy,also called contrast water therapy or contrast bath therapy, involves alternating heat and cold exposure, like a home infrared sauna session followed by a cold plunge or cold shower.

But what is contrast therapy good for? The idea is that heat dilates blood vessels, which may help boost circulation, and supports muscle relaxation. And then cold exposure constricts blood vessels, possibly offering temporary relief from soreness or swelling.1,2

The practice can be used for physical recovery, particularly after intense exercise. It's commonly used by athletes, but it's a habit anyone can start, not strictly an elite-athlete ritual.

Keep reading to discover the benefits of contrast therapy why people like doing it, how to try it, and who should be cautious before starting.

How Contrast Therapy Works

Contrast therapy alternates between hot and cold exposure. Here's how the phases are thought to work3:

  • Heat phase – Blood vessels dilate (vasodilation), tissue warms, and muscles loosen.
  • Cold phase – Cold causes blood vessels to constrict (vasoconstriction), possibly by stimulating the nervous system, and the sensation of pain and swelling drops temporarily.

Deciding if you should do hot or cold therapy first can help structure that alternation. While some people might simply follow a single sauna session with a cold shower, alternating between the two is the point of contrast therapy.

The "Pump" Feeling

Going from hot to cold to hot to cold multiple times may deliver what some people describe as the "pump" feeling. It's different for everyone, but switching back and forth from heat to cold exposure might create a rhythmic sensation in the body as blood vessels expand and contract, increasing blood flow and delivering oxygen and nutrients to tissues.4

Heat vs Cold on Their Own

Different versions of contrast therapy exist depending on which phase you emphasize. Can you just do a sauna session or a quick cold plunge and call it a day? Definitely. Both have been used for centuries in various cultures. There are benefits to each on its own, but it's only contrast therapy when the two contrasting therapies are done together, usually in an alternating sequence.5

Let's look at why someone might use heat or cold therapy on its own:

  • Heat-only therapy (thermotherapy) – People often use heat therapy for stiff or tight muscles.6,7
  • Cold-only therapy (cryotherapy) – Cryotherapy is typically used by those experiencing inflammation or acute injuries, with the goal of helping reduce inflammation and swelling.8,9

Contrast therapy offers a convenient way to get both benefits in one sitting. Combining thermotherapy and cryotherapy can offer the convenience of a one-and-done wellness habit. And many just like the feel of a full reset for daily well-being.

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The Potential Benefits of Contrast Therapy

Again, everyone's experience with  contrast therapy is unique. But here are the key benefits most people report10,11,12:

  • Temporary relief of muscle soreness, pain and stiffness
  • Temporarily alleviated swelling or inflammation
  • Improved short-term mobility and muscle relaxation
  • Muscles that feel less fatigued following an intense workout
  • A subjective sense of better post-exercise recovery
  • A refreshed, "feel-good" sensation, often linked to a release of endorphins

Bear in mind, most research on the effects of contrast therapy focuses on the short term.

What the Evidence Doesn't Show Yet

More studies are needed on potential long-term benefits. Currently, there's not much evidence supporting any lasting effects, such as cardiovascular or mental health improvement.11,13 The same goes for faster healing.14

Think of contrast therapy as a short-term recovery aid to support a post-exercise routine.15

A smiling woman wrapped in a towel enjoying a session inside an infrared sauna with red light therapy.

How to Start a Contrast Therapy Routine

Knowing how to do contrast therapy at home starts with a simple beginner routine. Here's a beginner-friendly contrast therapy routine you can try:

  • Step #1 – Start with three to five minutes of heat from the sauna or a warm shower.
  • Step #2 – Quickly switch to cold exposure for 30 to 60 seconds.
  • Step #3 – Repeat for two to four cycles.

There's no need for (or real benefit of) an extended routine with extreme temperatures, so start gently and slowly build up your tolerance over weeks, not days. Stop if you feel dizzy, numb, short of breath, or unwell in any way.

Sauna-to-Cold-Plunge Specifics

Alternating between a sauna and cold plunge is a common contrast therapy routine.

Here's what we recommend:

  • Short cycles – Start with short durations of each exposure. For instance, you might begin with two minutes in the sauna, followed by 20 seconds in the ice bath.
  • Avoiding extremes – Extreme temperatures aren't necessary here. Discomfort isn't the goal.
  • Staying hydrated – Drink water beforehand, take a sip between cycles, and follow your contrast therapy session with more water.

Some people do contrast therapy using infrared saunas and a cold plunge within an hour of an intense workout or on non-exercise recovery days.16,17 You can also incorporate contrast therapy into your morning or evening routine as a standalone session, that's why an at-home setup is so valuable.

Building It into Your Week

Contrast therapy generally isn't recommended as an everyday habit. Finding the right rhythm will help you figure out how often you should do contrast therapy. For most healthy people, two or three sessions a week is a good rhythm. Those new to the practice can start with once or twice a week, then slowly work up to three sessions if they tolerate it well. It's more about consistency than intensity.

It's worth stating again: The goal of contrast therapy isn't discomfort. Listen to your body for cues that your routine isn't working for you, like how you feel during each session and the next day. You shouldn't be dreading your next session or "powering through" just for the sake of it.

Safety & Who Should Be Careful

Understanding whether contrast therapy is good for you matters especially here. Most healthy adults can do contrast therapy, but it may not be for everyone, and that's totally OK. Be aware that rapid temperature swings can temporarily raise heart rate, blood pressure, and breathing rate.18

If you have cardiovascular disease, heart disease, arrhythmia, uncontrolled high blood pressure, or circulation problems, contrast therapy may present safety risks.19 The same goes for those who are currently pregnant, experiencing acute illness, fever, active infection, or an open wound. Avoid the practice altogether or ask a healthcare professional before doing it.20

Regardless of health status, anyone using saunas or cold plunges should pay attention to their body's response and stop at signals of discomfort, shortness of breath, dizziness, or disorientation. And be sure to stay hydrated, drinking plenty of water before, during, and after.21

Bringing Contrast Therapy Home with Lifepro

Contrast therapy used to mean heading to a luxury gym or signing up for a spa membership. But at-home equipment changes that, making contrast therapy accessible without a gym membership or spa visit.

From sauna products to recovery ice baths, our contrast therapy lineup makes the  alternating between infrared sauna and ice bath an accessible part of a home routine. What's more, we offer lifetime support and access to self-help resources for those striving for ongoing well-being.

Everyone's wellness journey looks different. That's why we have a diverse range of products to meet a variety of needs, lifestyles, and goals. Start where you're at, go slow, see how you feel after a session, and build a routine from there. When in doubt, ask a healthcare provider before implementing contrast therapy into your ritual. Explore our high-quality equipment that fits into your lifestyle.

 

Sources:

  1. Journal of Strength and Conditioning Research. Effects of Water Immersion Methods on Postexercise Recovery of Physical and Mental Performance. https://pubmed.ncbi.nlm.nih.gov/31008862/
  2. Journal of Rehabilitation Medicine. Effect of cold and heat therapies on pain relief in patients with delayed onset muscle soreness: A network meta-analysis. https://medicaljournalssweden.se/jrm/article/view/331
  3. Database of Abstracts of Reviews of Effects (DARE): Quality-assessed Reviews [Internet]. A systematic review of the effectiveness of contrast baths. https://www.ncbi.nlm.nih.gov/books/NBK77340/
  4. PLOS One. Contrast Water Therapy and Exercise Induced Muscle Damage: A Systematic Review and Meta-Analysis. https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0062356
  5. International Journal of Disabilities Sports and Health Sciences. The Effect of Contrast Therapy in Exercise Recovery: A Meta-Analytical Approach. https://dergipark.org.tr/en/download/article-file/3754214
  6. Frontiers in Cardiovascular Medicine. Sauna use as a novel management approach for cardiovascular health and peripheral arterial disease. https://www.frontiersin.org/journals/cardiovascular-medicine/articles/10.3389/fcvm.2025.1537194/full
  7. Muscles. Current Indications and Future Direction in Heat Therapy for Musculoskeletal Pain: A Narrative Review. https://pmc.ncbi.nlm.nih.gov/articles/PMC12225298/
  8. Scientific Reports. Whole-body cryotherapy can reduce the inflammatory response in humans: a meta-analysis based on 11 randomized controlled trials. https://www.nature.com/articles/s41598-025-90396-3
  9. Nursing Open. Effectiveness and methods of cryotherapy in reducing swelling after total knee arthroplasty: A systematic review on randomized controlled trials. https://pmc.ncbi.nlm.nih.gov/articles/PMC10415999/
  10. Journal of Strength and Conditioning Research. Effects of Cold Water Immersion and Contrast Water Therapy for Recovery From Team Sport: A Systematic Review and Meta-analysis. https://journals.lww.com/nsca-jscr/fulltext/2017/05000/effects_of_cold_water_immersion_and_contrast_water.32.aspx
  11. Experimental Physiology. Cardiometabolic effects of contrast therapy: A systematic review. https://pmc.ncbi.nlm.nih.gov/articles/PMC13525920/
  12. Journal of Clinical Medicine. Mechanisms and Efficacy of Contrast Therapy for Musculoskeletal Painful Disease: A Scoping Review. https://pmc.ncbi.nlm.nih.gov/articles/PMC11900007/
  13. Molecular Psychiatry. Is cold exposure a viable lifestyle intervention for mental health? Reviewing evidence and mechanisms. https://www.nature.com/articles/s41380-026-03878-9
  14. Scientific Reports. Acute effects of cold, heat and contrast pressure therapy on forearm muscles regeneration in combat sports athletes: a randomized clinical trial. https://www.nature.com/articles/s41598-024-72412-0
  15. Exercise and Sport Sciences Reviews. Local Heat Therapy to Accelerate Recovery After Exercise-Induced Muscle Damage. https://pmc.ncbi.nlm.nih.gov/articles/PMC7492448/
  16. Journal of Emergencies, Trauma, and Shock. Post exercise ice water immersion: Is it a form of active recovery?. https://pmc.ncbi.nlm.nih.gov/articles/PMC2938508/
  17. Sports. Effects of Contrast Water Therapy on Physiological and Perceptual Recovery Following High-Intensity Interval Swimming in Collegiate Swimmers. https://www.mdpi.com/2075-4663/14/1/26
  18. Scandinavian Journal of Trauma, Resuscitation and Emergency Medicine. The relationship between body temperature, heart rate and respiratory rate in acute patients at admission to a medical care unit. https://pmc.ncbi.nlm.nih.gov/articles/PMC4511462/
  19. Centers for Disease Control and Prevention (CDC). Clinical Overview of Heat and Cardiovascular Disease. https://www.cdc.gov/heat-health/hcp/clinical-overview/heat-and-people-with-cardiovascular-disease.html
  20. Centers for Disease Control and Prevention (CDC). What You Can Do to Stay Healthy in Hot Tubs. https://www.cdc.gov/healthy-swimming/safety/what-you-can-do-to-stay-healthy-in-hot-tubs.html
  21. Experimental Gerontology. Sauna use as a lifestyle practice to extend healthspan. https://www.sciencedirect.com/science/article/pii/S0531556521002916
Joel Gottehrer

AUTHOR

Joel Gottehrer

Joel Gottehrer is the Co-Founder of Lifepro Fitness and has dedicated his life to helping people transform theirs. With over 12 years of experience in the fitness industry as a personal trainer and owner of two personal training studios, Joel has a wealth of knowledge when it comes to helping transform lives. After suffering from physical injuries, Joel and his business partner, Abraham Brach, came together with a common goal to alleviate the pain caused by their injuries.

They continued to find themselves disappointed with the results stemming from various products promising to relieve their pain, and with that – Lifepro Fitness was born. Joel's mission is to have a positive impact on millions of lives with the Lifepro brand. Whether it's finding new and innovative ways to help people recover from injuries or developing products to improve overall wellness, Joel is always looking for ways to push the boundaries. Thanks to his commitment to help people live their lives free of pain, Lifepro has been able to do this for thousands of people since its founding in 2017.