Basic Contrast Bath for Sprains and Other Injuries

An effective method of speeding healing to an injury or sore area is a Contrast Bath. It works best for hand and foot injuries, but for those with an imagination, it can be used most anywhere.

The concept behind the Contrast Bath is simple: By alternating icing and heating, you create a pumping action that will first expel damaged tissue, then flush the injured area with oxygen, nutrients, and the natural chemicals the body uses to heal itself. 

Contrast baths have been shown to work in cases of swelling, osteoarthritis, rheumatoid arthritis, poor circulation, and reduced range-of-motion. For athletes, it’s one of the quickest ways to get back into the action.

Contrast Bath Recipe

Set aside 20 minutes, preferably at the beginning and end of the day.

Have a clock or timer at the ready. 

For a hand injury, you will need two bowls that will fit your whole hand.

For a foot injury, you will need two buckets or something equivalent that will fit your whole foot. 

Fill one of the containers with cold water and ice cubes: Not too much ice or it will hurt; not too little ice or it won’t be cold enough. Every ‘body’ responds differently to temperatures, so use your instincts. 

Fill the other container with water as hot as you can stand it without burning you.

1. COLD: submerse the injured hand or foot into the ice water bath for up to 1 minute
2. HOT: transfer the injured hand or foot to the hot water for 4-5 minutes
3. REPEAT steps 1 & 2
4. REPEAT steps 1 & 2 (yes, again)
5. If reducing pain is important, end with step 1. Icing reduces pain, but does not promote full healing, so only end with icing if pain is an issue.

Contraindications: Do not use a contrast bath if… 

• The injury is acute and less than 72 hours old
• The injury is moderate and less than 48 hours old (use only ice)
• There is broken skin at the site of injury
• You are at risk for limb vasospasm or ischemia