Contrast Therapy

Contrast therapy is alternating heat and cold, for example a sauna followed by an ice bath. The combination of a warm and a cold stimulus is a popular part of many recovery routines. On this page you'll learn what contrast therapy is, how to build it up and how to get started at home.

What is contrast therapy?

With contrast therapy you deliberately alternate warm and cold. You warm up first, for example in a sauna, then cool down in an ice bath or cold shower. You repeat that cycle a few times. It's all about the alternation: your body goes from warm to cold and back again.

How do you do contrast therapy?

A commonly used structure:

• Warm: 10 to 15 minutes of sauna.
• Cold: 1 to 3 minutes of ice bath or cold shower.
• Repeat: two to four rounds, ending on cold.

Start gently and build up. Don't force anything and listen to your body.

Possible benefits

The effects vary from person to person. Many people choose contrast therapy because they find the alternation of warm and cold refreshing, and it gives them a fixed, deliberate recovery moment. Research into heat and cold exposure is still ongoing; see it as part of a healthy routine, not a medical treatment. If you're unsure or have health concerns, talk to your doctor first.

Contrast therapy at home

For contrast therapy at home you need a heat source and a cold source: a sauna and an ice bath.

• Check out the ready-made contrast therapy sets.
• Or put it together yourself with a sauna and an ice bath.

Frequently asked questions about contrast therapy

Should I end on cold or warm?

Most people end on the cold stimulus, but there's no strict rule. Do whatever feels right for you.

How often do I alternate?

Two to four rounds is typical. Start with fewer and build up.

Do I necessarily need a sauna and an ice bath?

A sauna and ice bath give you the most control, but you can also start with a warm and a cold shower.

Ready to get started? See the contrast therapy sets.