5. Contrast Therapy
But at the even higher echelons are ideas like contrast therapy. Contrast therapy involves alternating between applications of hot and cold, which often means switching from an ice bath to a whirlpool and back. Studies show that a cold-to-warm ratio of 1 minute to 3 or 4 minutes can be very effective. It is currently not fully understood why this works, however, it may simply allow the body to benefit from both hot and cold applications without either becoming too overwhelming. The ice can help to reduce swelling and numb pain, while the heat then encourages the muscles to relax and sends blood flow to the affected areas.
If you’re looking to treat an injury at home, then you can use a contrast shower, which simply means changing from very cold showers to very hot showers and back. Using this in combination with the other methods we’ve discussed can help to speed up your recovery.