Contrast therapy or contrast baths

Contrast therapy or contrast baths are commonly used as a treatment to address swelling/edema and recovery purposes after strenuous activity. 🔥❄️This therapy consists of cryotherapy (cold) and heat applied either to an injured body part or through body immersion, repeated in an alternating fashion. 🔃🔃Contrast therapy (hot/cold immersion) have previously shown effects through change of blood flow, reduced local inflammation, local vasodilation and vasoconstriction, reduced edema, pain and muscle stiffness. 🚫👌🏾
However, the exact physiological process that results in these effects is not well understood and more studies will be needed to be completed.🤔🤔
In a recent systematic review, the effectiveness of contrast therapy was assessed. 12 Random Controlled Trials, all of small sample size were identified, each containing different application and protocol for contrast therapy. Results showed some evidence that contrast therapy could reduce creatine kinase levels and blood lactate concentration, thereby showing that this therapy can aid in muscle recovery. ✔️✔️Creatine kinase is produced in response to skeletal muscle damage after strenuous physical activity.  In this study there was no consensus on whether hot or cold therapy should be initiated or finished with. An example of  standard protocol for contrast therapy for an injured body part; hot bath immersion for 4 minutes, followed by a cold bath with ice and water for 1-2 minutes. Repeat this three to seven times, and remember to finish with the cold therapy to encourage vasoconstriction. 🔑🔑
Reference: Brukner & Khan (2014) Clinical Sports Medicine (4th. Ed.) McGraw Hill Education
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