[MikeMartial]

The effect of contrast water therapy on symptoms of delayed onset muscle soreness.

Vaile JM, Gill ND, Blazevich AJ.
Department of Physiology, Australian Institute of Sport, Canberra, Australia.
This study examined the effect of contrast water therapy (CWT) on the physiological and functional symptoms of delayed onset muscle soreness (DOMS) following DOMS-inducing leg press exercise. Thirteen recreational athletes performed 2 experimental trials separated by 6 weeks in a randomized crossover design. On each occasion, subjects performed a DOMS-inducing leg press protocol consisting of 5 x 10 eccentric contractions (180 seconds recovery between sets) at 140% of 1 repetition maximum (1RM).(Holy Fuck! Ouch!)This was followed by a 15-minute recovery period incorporating either CWT or no intervention, passive recovery (PAS). Creatine kinase concentration (CK), perceived pain, thigh volume, isometric squat strength, and weighted jump squat performance were measured prior to the eccentric exercise, immediately post recovery, and 24, 48, and 72 hours post recovery. Isometric force production was not reduced below baseline measures throughout the 72-hour data collection period following CWT ( approximately 4-10%). However, following PAS, isometric force production (mean +/- SD) was 14.8 +/- 11.4% below baseline immediately post recovery (p < 0.05), 20.8 +/- 15.6% 24 hours post recovery (p < 0.05), and 22.5 +/- 12.3% 48 hours post recovery (p < 0.05). Peak power produced during the jump squat was significantly reduced (p < 0.05) following both PAS (20.9 +/- 13.4%) and CWT (12.8 +/- 8.0%), with the mean reduction in power for PAS being marginally (not significantly) greater than for CWT (effect size = 0.76). Thigh volume measured immediately following CWT was significantly less than PAS. No significant differences in the changes in CK were found; in addition, there were no significant (p > 0.01) differences in perceived pain between treatments. Contrast water therapy was associated with a smaller reduction, and faster restoration, of strength and power measured by isometric force and jump squat production following DOMS-inducing leg press exercise when compared to PAS. Therefore, CWT seems to be effective in reducing and improving the recovery of functional deficiencies that result from DOMS, as opposed to passive recovery.

[vonanaka]

Thank you very much for that article.

[XTrainer]

Nice.

[Brad Morris]

Good article, I use contrast water therapy (contrast baths) to aid in the healing of joint injuries. Contrast baths/showers are an effective and for most people easily accessed recovery tool!

[Michael Wanaka]

That's pretty cool. I always wondered if that ACTUALLY worked. I guess it does!

[TrojanStealth]

I'm sorry if I've missed this. When using this technique, how long do you stay under each water temp for and does the change have to be abrupt for it to work, or can it be somewhat gradual? Also, how many cycles/circuits of these do you do? And is it used daily? Sorry for all the questions.

[Brad Morris]

Time recommendations vary between advocates of the method.

Here is how I do it. For instance if I have an injured hand I will fill two buckets with water, one of them with cold water and the other as hot as I can stand it without burning my skin.

I then place my hand in a bucket for one minute and then change to the other bucket after every minute for 12 to 15 minutes. So 5 to 6 times per bucket.

If the injury is acute, then I will only spend about 30 seconds in the hot water but still keep the cold water time immersed as 1 minute.

[Standard]

Thanks for the find Mike, always good to have some backing behind what we believe works

[Wild Dan Hibiki]

at uni my lecturer recommended 20 seconds hot, 10 seconds cold

[MikeMartial]

Originally Posted by Wild Dan Hibiki

at uni my lecturer recommended 20 seconds hot, 10 seconds cold

Its the temperature difference that matters the most; "lukewarm" and "a little cold" won't cut it. Blast it hot for 3 minutes, then cold for up to 3 minutes, if you can handle it.

And by cold, I mean Canadian cold.