Hydrotherapy: Contrast Bathing
Background:
Hydrotherapy began with bathing in natural hot springs in ancient times, a practice that is still enjoyed today for its healing benefits (See: History of the Baths and Thermal Medicine for a more thorough explanation). While natural hot springs and natural cold bodies of water have been venerated for their ability to help people heal from all manner of illness and injury, some of the principles of this medicine of nature can be applied at home.
Though some of the benefits of natural springs and bodies of water may come from their mineral content or the fact that they are electrically grounded in the Earth, much of the effect is due to temperature exposure. Heat causes blood vessels to dilate, relaxing musculature, and improving blood profusion, especially of the microvasculature. Cold causes blood vessels to contract, which can limit pain and inflammation, but it forces blood out of the vessels, and on its own can weaken blood profusion. In order to most effectively heal illnesses and injuries, heat and cold should be combined. The application of alternating heat and cold causes an alternating dilation and contraction of blood vessels, pumping new blood in while pumping old blood and waste products out. Though the heart is responsible for pumping blood through much of the major vessels of the cardiovascular system, the micro-vessels must maintain their own micro-circulation through endothelial function, which can be improved with profusion by fresh blood. Alternating hot and cold exposure is an important method of targeted or global tissue healing mainly due to its cardiovascular effects. Below are simple instructions for at home contrast bathing therapy that can be applied as needed for recovery from injury or illness.
Instructions:
Contrast Bathing:
Expose the affected area, so that temperature applications can be effective.
Apply hot first and cold last
Alternate every 30-60 seconds
Apply at least 4 rounds of alternating hot and cold to produce a healing effect
You can apply as many rounds as is necessary and comfortable in order to improve circulation and healing in the affected area (10-15 minutes is a reasonable duration). Water basins, a shower, hand towels soaked in water and wrung out, or a hot-pack and a cold-pack can be used to apply the hot and cold to the body. A greater difference in temperature produces stronger results, but you should be careful to remain within your own limits of what is tolerable to you and safe for your body. Full body immersion in hot and cold baths, or even a hot sauna with a cold shower or cold plunging tub can be used for more general health improvements due to increased circulation in core (internal organs) and peripheral (skin and muscle) vessels as well as improved immune function.