Recovery

Contrast Therapy

Alternating between hot and cold water immersion for recovery.

Contrast therapy involves alternating between hot (38-40°C) and cold (10-15°C) water immersion, typically 3-4 cycles of 3-4 minutes each. The alternating temperatures may promote blood flow and reduce inflammation. Evidence for effectiveness is mixed, but many athletes report subjective benefits.

Examples

3-4 minutes hot, 1 minute cold
Repeat 3-4 cycles
End on cold

Related Terms

Cold Therapy (Cryotherapy)

Application of cold to reduce inflammation and aid recovery.

Heat Therapy (Sauna)

Using heat exposure to promote blood flow, relaxation, and potential health benefits.

Stretching and mobility exercises

Put this into practice with exercises from the library.

Shoulder Raise

Stretching · None

Shoulder Stretch

Stretching · None

Side-Lying Floor Stretch

Stretching · None

Side Leg Raises

Stretching · Bodyweight

Side Lying Groin Stretch

Stretching · None

Side Neck Stretch

Stretching · None

Side Wrist Pull

Stretching · None

Sit Squats

Stretching · None

CNS Fatigue

Cold Therapy (Cryotherapy)

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