When we work out, small tears in the muscles occur during training.  The cold plunge helps reduce the inflammation that is associated the repair process by decreasing the number of inflammatory cells brought to the area as well as the cellular metabolism of those inflammatory cells.  The heat then increases blood flow to bring in oxygen and nutrients needed for healing and take away metabolic waste like lactic acid.  The alternation of hot and cold helps to enhance the circulation, forcing more blood to move in and out of the muscles. This leads to shorter recovery times.

Pain is often caused by the inflammatory response that occurs in the muscles and joints after working out.  By reducing the inflammatory response with the cold plunge, there is decreased swelling and pain.  In addition, the build-up lactic acid contributes to soreness and fatigue.  The heat from contrast therapy helps wash away the lactic acid and metabolites. Studies have shown that delayed onset muscle soreness, or DOMS, is decreased when using contrast therapy than passive resting alone.

During the cold plunge, the muscles will contract which reduces inflammation and muscle soreness.  However, while in the sauna the muscles will do the opposite and stretch and relax.  The increased pliability of the muscles during the heating cycle helps improve overall flexibility.  This combined with the decreased joint stiffness during the cold plunge will improve overall range of motion and further reduces the risk of injury.  Try stretching while in the sauna!

Contrast therapy helps boost the production of white blood cells, which fight off infections.  Also, those who partake in contrast therapy experience reduced levels of stress and better mood.  This is likely related to the release of endorphins (feel-good hormones) during the contrast therapy cycles.  Research has also shown that those who are exposed to extreme temperatures have a protective antioxidant adaptation that leads to better ability to deal with stress and contributes to longevity.