From the Guidelines
Water contrast therapy does not have strong evidence supporting its direct improvement of athletic performance, but it may aid in recovery between intense exercise bouts. The use of cold water immersion (CWI) has been studied, and there is evidence supporting its benefits in improving subsequent performance during intense exercise bouts in the heat, as seen in a study published in the British Journal of Sports Medicine 1. This study suggests that CWI, with temperatures ranging from 5 to 12 minutes in 14°C water, can improve performance by redistributing blood flow and potentially having a psychological effect.
When considering the application of water contrast therapy, it's essential to understand its potential benefits and limitations. The therapy involves alternating between hot and cold water immersion, which may help reduce muscle soreness and inflammation. However, its direct impact on enhancing performance metrics like strength, speed, or endurance is not consistently supported by evidence.
Some key points to consider about water contrast therapy include:
- The typical protocol involves alternating between hot water (38-40°C/100-104°F) for 1-3 minutes and cold water (10-15°C/50-59°F) for 1 minute, repeating this cycle 3-5 times and usually ending with cold.
- This therapy might be most beneficial between training sessions or competitions rather than immediately before performance.
- The physiological mechanisms include improved blood flow, reduced edema, and potentially accelerated metabolic waste removal.
- Individual responses to water contrast therapy can vary significantly, and athletes should experiment during training periods rather than before important competitions to determine personal effectiveness.
- For optimal results, contrast therapy should be part of a comprehensive recovery strategy including proper nutrition, hydration, and adequate sleep, as suggested by the consensus recommendations on training and competing in the heat 1.
From the Research
Water Contrast Therapy and Athletic Performance
- The effects of water contrast therapy on athletic performance have been studied in various research papers 2, 3, 4, 5.
- A study published in 2012 found that contrast water therapy for 6 minutes assisted acute recovery from high-intensity running, but there was no dose-response effect on recovery of running performance 3.
- Another study published in 2011 investigated the effects of cold-water immersion and contrast-water therapy on young soccer players and found that these therapies did not negatively influence the performances of the athletes, but reduced the perception of fatigue after training sessions 4.
- A systematic review and meta-analysis published in 2017 found that cold water immersion was beneficial for recovery at 24 and 72 hours following team sport, while contrast water therapy was beneficial for recovery at 48 hours 5.
- The same review found that cold water immersion was beneficial for neuromuscular recovery 24 hours following team sport, but contrast water therapy was not beneficial for recovery following team sport 5.
Key Findings
- Water contrast therapy may be beneficial for recovery from high-intensity exercise, but the optimal duration and protocol are unclear 3, 4, 5.
- Cold water immersion and contrast water therapy may reduce the perception of fatigue and improve recovery from team sports, but more research is needed to confirm these findings 4, 5.
- The effects of water contrast therapy on athletic performance may vary depending on the specific protocol, duration, and type of exercise 3, 4, 5.
Studies on Water Contrast Therapy
- A systematic review published in 2008 found that there was insufficient evidence to support the use of contrast therapy for sports recovery, highlighting the need for more research in this area 2.
- A study published in 2020 investigated the effects of foam rolling on performance and recovery, but did not specifically examine water contrast therapy 6.