Rankings / Protocols — Thermal
Contrast therapy (hot/cold)
Protocols · Thermal
Tier B-
6.3 / 10
Tier B-
Ev 6.0 Bn 5.0 Sf 7.0 Ax 9.0
What this is
Common in athletic recovery protocols. Limited direct evidence for longevity claims beyond component sauna/cold effects.
Mechanism
Alternating vasodilation/vasoconstriction drives vascular pumping; autonomic nervous system training; lymphatic flow
Dose & route
Alternate 3-4 min hot (sauna/hot water) with 1-2 min cold; 3-5 rounds; end on cold
Citations
- https://pubmed.ncbi.nlm.nih.gov/23743793/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5681903/
- https://journals.lww.com/nsca-jscr/fulltext/2013/05000/contrast_water_therapy_and_exercise_induced_muscle.37.aspx
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.