A Story You Won’t Believe: How Contrast Therapy Transformed My Recovery Journey
For those that know me, tune out for a moment. For those that are new here, buckle up…
From the age of 8 to 22 I played football - finishing at the Division 1 level. From the age of 22-32, I was a competitive powerlifter - 3 of those years ranked #2 in the world in my weight class. So, for 24 years I competed, the majority of that at a high level, in sports that are generally not easy on your body. I had some minor strains and sprains along the way, but magically no tears or major injuries.
That all changed in 2021…
You see, Lindsey and I moved in together combining my three dogs with her one pup. Also at a time when my two youngest were going through their ‘teenage’ years (yes dogs have those). Magnolia, who lovingly goes by Maggie, at the time was a 200lb English Mastiff who could have been perfectly casted in the movie Mean Girls. There was a six month period or so where she hated, despised, loathed almost any dog she came across besides her brothers and sisters.
As we were realizing the signs of this, there was one beautiful sunny day where it all came to a head. A cute little dog was walking the neighborhood minding her own business when Maggie lost it - trying to attack her. I was able to head her off and basically bear hug her and pull guard (a ju jitsu move). As I had her in a pseudo head lock and my grip was slipping, I pulled harder with my legs when POP, I tore my hamstring right off the bone. It hurt - I was seeing stars - I managed to get her back into the house without further damage but I was in trouble.
I gave the injury a few weeks and saw little to no improvement - and I should have tried a PRP injection among other things, but my schedule wouldn’t allow for it. I knew this was going to be an uphill battle, so I started researching on simple things I could do at home to manage this injury - cue CONTRAST THERAPY.
I sat in our bath tub with cold water - adding frozen water bottles we kept in the freezer to keep the water cold. And after a 10-15-20 minute session, I’d empty the tub and add hot water for my contrast. The results were incredible over the next few weeks. I noticed less pain, less swelling, better range of motion, and I was able to start rehabbing it.
[Contrast therapy, also known as hot-cold therapy, involves alternating between hot and cold temperatures to stimulate blood flow and aid in the healing process.]
Understanding contrast therapy: What is it and how does it work?
Contrast therapy, at its core, involves exposing the body to contrasting temperatures. This can be achieved through various methods, such as alternating between hot and cold water immersion, applying hot and cold packs to specific areas, or even using specialized contrast therapy chambers. The stark contrast in temperatures creates a powerful physiological response within the body, leading to numerous therapeutic effects.
When the body is exposed to cold temperatures, the blood vessels constrict. This constriction helps reduce inflammation and swelling, numbs pain receptors, and slows down metabolic activity. On the other hand, exposure to heat causes the blood vessels to dilate, promoting increased blood flow, relaxation of muscles, and the release of endorphins. By alternating between hot and cold temperatures, contrast therapy maximizes the benefits of both heat and cold therapy, aiding in the recovery process.
One important concept to note here: most of us spend our days at a comfortable 70 degrees year round. That leads to a loss of flexibility in our blood vessels - just like lacking flexibility in certain muscle groups because we don’t take the time to exercise a full range of motion. So as we age, this lack of flexibility in our blood vessels has been linked to both chronic and acute diseases of the cardiovascular system.
The benefits of contrast therapy for recovery
Contrast therapy offers a multitude of benefits that can greatly enhance the recovery journey. First, it improves circulation and blood flow, which is crucial for delivering oxygen and nutrients to injured tissues. This increased blood flow helps accelerate the healing process and reduces the risk of complications.
Secondly, contrast therapy helps alleviate pain and inflammation. The cold temperature numbs pain receptors, providing immediate relief from discomfort.
Additionally, the alternating hot-cold cycles assist in reducing inflammation by constricting and dilating blood vessels, respectively. This reduction in inflammation not only eases pain but also promotes a more efficient healing environment.
Furthermore, contrast therapy enhances joint mobility and flexibility. The heat component of contrast therapy relaxes muscles and increases their elasticity, making it easier to perform stretching exercises and improving range of motion. This increased flexibility plays a crucial role in preventing future injuries and maintaining overall physical well-being.
Contrast therapy vs other rehabilitation methods
While there are various rehabilitation methods available, contrast therapy stands out due to its unique combination of hot and cold therapies. Unlike traditional methods that solely rely on heat or cold, contrast therapy harnesses the benefits of both temperature extremes, resulting in a more comprehensive and effective approach to recovery.
Compared to heat therapy alone, contrast therapy offers additional benefits such as reduced inflammation and improved blood flow. On the other hand, when compared to cold therapy alone, contrast therapy provides the advantage of promoting muscle relaxation and increased flexibility. By incorporating both hot and cold components, contrast therapy offers a more well-rounded and efficient rehabilitation experience.
Research and studies on the benefits of contrast therapy
The efficacy of contrast therapy has been extensively studied and documented. Research studies have consistently shown positive results, validating the numerous benefits this therapy provides for recovery. A study published in the Journal of Rehabilitation Medicine found that contrast therapy improved knee function and reduced pain in individuals with knee osteoarthritis. The participants reported increased mobility and a higher quality of life after incorporating contrast therapy into their rehabilitation routine. The evidence-based research supports the notion that contrast therapy is a valuable addition to any rehabilitation program.
Incorporating contrast therapy into your recovery journey
Selfish plug - obviously this is something we offer at Victory Float Lounge in both our Sewickley and Lawrenceville locations.
However, you can do this at home like I did! You can create your own contrast therapy routine by using hot and cold packs or alternating between hot and cold showers. Or, go full ham in the bathtub. It's important to remember to start with shorter durations of each temperature and gradually increase the duration as your body adapts.
Success stories: Real-life examples of individuals who transformed their recovery journey with contrast therapy
One story that hits close to home is from one of our Sewickley members - Tom. While on a trip to his college alma mater, he stepped off the curb only to be side swiped by a reckless driver. Fortunately, he was only glanced by the vehicle, but sprained his knee. He had trouble walking and had to stop his normal routines for a few weeks (like going to the gym). As soon as he got home he made a contrast appointment with us - in just a couple of weeks the swelling in his knee had improved to the point where he could walk without issue and return to his normal gym routine. Powerful stuff!
Conclusion: Embracing the power of contrast therapy in your recovery
In conclusion, contrast therapy is a powerful tool that can significantly enhance your recovery journey. Its unique combination of hot and cold therapies provides a multitude of benefits, including improved circulation, reduced pain and inflammation, and increased joint mobility. With the support of numerous research studies and real-life success stories, contrast therapy has earned its place as a valuable addition to any rehabilitation program.
If you're currently on a recovery journey, I encourage you to explore the benefits of contrast therapy. Whether you opt for sessions with us in the lounge or create your own routine at home, this therapy has the potential to transform your struggle into strength. Embrace the power of contrast therapy and unlock a new level of healing and well-being.
