Saunas and Cold Plunges

Yes! The sauna-to-cold-plunge method, also known as contrast therapy, is widely used for muscle recovery, inflammation reduction, and circulation improvement. This process works by exposing the body to heat, which dilates blood vessels and increases circulation, followed by cold exposure, which constricts blood vessels and reduces swelling. Studies suggest that contrast therapy may help decrease muscle fatigue, relieve soreness, and accelerate recovery. While evidence supports these benefits, research is still ongoing to confirm its full effectiveness. (Healthline)

There’s no harm in reversing the order, but most experts recommend starting with a sauna before a cold plunge. Heat exposure relaxes muscles and increases circulation, while cold exposure helps flush out metabolic waste and reduce inflammation. Doing a cold plunge first may cause vasoconstriction (narrowing of blood vessels), which could limit the sauna’s ability to promote circulation. However, individual preferences matter, and people with certain medical conditions (such as cardiovascular issues) should consult a healthcare provider before trying contrast therapy. (Healthline)

A typical hot-cold therapy session follows this structure:

• Sauna: 12-15 minutes to increase circulation and relax muscles.

• Cold Plunge: Up to 3 minutes for inflammation reduction and mental clarity.

• Repeat: 2-3 cycles based on tolerance.

• End with Cold: Many experts suggest finishing with a cold plunge to maximize anti-inflammatory benefits.

Scientific studies suggest that contrast therapy can reduce muscle fatigue, improve endurance, and speed up recovery. Sauna sessions promote blood vessel expansion, while cold plunges cause vasoconstriction, creating a pumping effect that flushes metabolic waste from muscles. Research also indicates that regular use of saunas may improve cardiovascular health, while cold plunges enhance metabolic function and mental resilience. (Mayo Clinic)