Maybe the most frustrating thing about being an athlete is the constant muscle pain, soreness, and even injuries that go along with it.
And if you’re reading this right now, odds are you’ve been there at least once during your exercise journey. But this doesn’t have to be the norm. You don’t have to spend your precious training hours suffering through muscle pain – or worse, being injured constantly.
The good news is: you have a wide range of natural and effective ways to minimize – and in some cases, eliminate – your symptoms.
In this post, you’ll get the tools you need to tackle those tight hamstrings and pesky injuries. So you can get back to the physical activities you love.
How To Reduce Muscle Pain Naturally
When you’re looking for long-term success in your athletic endeavours, it's usually best to take a natural approach. The reason for this is:
Our bodies generally respond well to natural remedies
Natural approaches tend to be less invasive and don’t have side effects
With that in mind, one thing to avoid is long-term use of commercial painkillers. While these can be a handy solution for acute pain or injury, painkillers can actually be detrimental to your health over time. Your body gets desensitized to them the more you use them – and makes them less effective.
So what are better options to help with exercise recovery? Here are a few to get you started:
Ice And Heat – Ice and heat are useful solutions for an injury, or if you’re dealing with sore muscles after an intense exercise session. They can help with swelling and inflammation, and relax those tight muscles.
Massage – You might think “self-care day” when you hear the word “massage”. But massage is regularly used by athletes and exercise enthusiasts to soothe sore muscles, loosen up tight knots, and help speed up recovery from injury.
Contrast Therapy – If your entire body hurts – or you’re looking for a deep-acting, long-lasting alternative that will land you back in the gym faster – contrast therapy might just be the ticket.
This centuries-old practice uses full-body immersion in hot and cold temperatures as a way to help your body jump-start the recovery process. Contrast therapy is a completely natural and holistic approach to reducing muscle pain – so you can feel your best.
Benefits Of Contrast Therapy For Post-Exercise Recovery
If contrast therapy sounds interesting to you, then I have good news! The benefits of this practice go beyond just muscle pain. Athletes who incorporate contrast therapy into their regular post-exercise routine tend to recover faster, train more, and enjoy overall healthier lives.
Here’s an overview of some of the perks you’ll enjoy when you add contrast therapy to your exercise toolbelt:
Lowers Inflammation – After exercise, the body becomes inflamed as muscle fibers tear and grow. Cold water immersion helps minimize the inflammation in your muscles.
Improves Circulation – Contrast therapy also increases circulation and blood flow. This helps activate the body’s natural healing process, so you recover faster after intense exercise
Removes Lactic Acid – Lactic acid is a waste product that leaves your muscles stiff and sore after a workout. Contrast therapy helps flush out lactic acid – along with other waste products – so you can move those tired legs again without all the soreness.
Prevents Injury – Your connective tissue quality improves with contrast therapy, so you’re less prone to injury.. And sauna relaxes your muscles, leaving them more flexible. Meanwhile, cold water therapy improves joint stability and decreases swelling of already existing injuries.
Reduces Fatigue – Regular contrast therapy sessions leave you feeling less tired after workouts, so you have more energy for day-to-day life – and are ready to hit the ground running. It can even help you feel less fatigued within 24 hours, and completely recover from intense exercise within 48 hours.¹
Boosts Immunity – Hot and cold water immersion helps your immune system function better, so you can spend less time being sick and more time hitting your exercise goals.
Enhances Performance – By using contrast therapy, you’re left with a clearer mind and better focus, so your athletic performance can improve, as well. You spend less time being injured, and your body heals quicker so you have more time for training.
How To Do Contrast Therapy For Exercise Recovery
Once you learn about all the benefits of contrast therapy, it’s hard to turn it down as part of your wellness regimen, right? But it can be a little confusing to know just how to add it into your routine.
Luckily, it’s simpler than you might think.
Here’s a quick breakdown of how to practice contrast therapy:
Heat
Heat is an important first step in the contrast therapy process, because it helps your muscles relax after a hard workout. It also encourages your body to sweat and keep eliminating those toxins.
One wonderful way to enjoy the heat cycle of contrast therapy is:
Sauna sessions
And one perk you might enjoy from regular sauna sessions is increased endurance during exercise.
Cold
The next step in the contrast therapy process is the cold cycle. Cold water immersion releases dopamine, adrenaline and serotonin – which leaves you feeling refreshed and energized.
The two main ways to do the cold cycle are:
Cold showers
Cold plunge
Practicing regular cold water immersion will help:
Fight off disease
Elevate your mood
Boost your immune system
Improve your physical performance
Cycles
When you begin your contrast therapy practice, keep in mind that it’s important to alternate between both hot and cold temperatures to reap the full benefits.
And make sure not to overdo it if you’re just starting out – keep each cycle to just a few minutes, then work your way up.
If you’re ever unsure, you can always visit a contrast therapy wellness center with certified Thermalist Instructors. This can be an excellent way to reap the benefits of contrast therapy – without any of the worry.
Times
If you’re short on time but are eager to hit the trails again, the good news is that contrast therapy sessions don’t have to take all day.
Just a few minutes of the hot cycle and several seconds of cold time can be very effective. And if you do have time to spare, going through a few of these cycles will deliver the best results so your body is ready to lift those weights again.
Where To Do Contrast Therapy For Muscle Recovery
Doing your contrast therapy practice at home is definitely an option. But if you’d like the full experience, you’re bound to find a wellness center near you that offers a variety of contrast therapy options.
So if you’re looking for an immersive, guided or community-oriented experience, consider visiting Jolie Vie Wellness Retreat. You’ll have accessible sauna rooms, a warm mineral pool, cold plunge and an accessible cold shower all at your fingertips – in the tranquil comfort of a beautiful nature-oriented facility.
And safety is our top priority, so you never have to worry about whether you’re overdoing it during your contrast therapy sessions. You can also enjoy a personalized experience with a trained Thermalist™ Master instructor, and get tailored results for your fitness goals.
Summary
As an athlete, you might think muscle pain and regular injuries are just part of the exercise package. But it doesn’t have to be this way – you can keep hitting your fitness goals and enjoy a pain-free life.
To keep muscle pain and soreness at a minimum, try natural remedies like:
Ice
Heat
Massage
And if you’re looking for a deep-acting solution with lasting results, contrast therapy is an excellent tool. By regularly practicing hot and cold water immersion, you’ll reap benefits like:
Better circulation
Less inflammation and injury
More energy and improved performance
When you practice contrast therapy, it doesn’t have to be time-consuming – but cycling through the correct steps is essential. Do the hot cycle first, and then the cold cycle. You can go through each cycle just once or several times, depending on your schedule.
And if you’d prefer to practice contrast therapy under a trained professional, or if you’d love an immersive, transformative experience, consider visiting your local thermal cycle wellness center.
Once you add contrast therapy to your post-exercise recovery routine, you’ll make greater strides in your fitness goals – and leave the aches and pains behind.
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