The power of contrast therapy | why infrared sauna & ice baths work wonders together

In the heart of the hills of Bath, ISKA Recovery offers a unique blend of recovery tools inspired by nature and backed by science. One of our most powerful combinations? Contrast therapy - alternating between infrared sauna heat and ice bath cold exposure. This method doesn’t just feel invigorating. It’s a proven way to enhance recovery, reduce pain, and build resilience - physically and mentally.

What is Contrast Therapy?

Contrast therapy involves switching between heat and cold to create rapid changes in blood flow, stimulate the nervous system, and support healing. At ISKA Recovery, we use:

• Infrared Sauna (deep, radiant heat)

• Ice Tubs (3-10°C for 3–5 mins)

This alternating exposure improves circulation, flushes waste products from muscles, and reduces inflammation.

1. Speeds Up Muscle Recovery

A 2022 meta-analysis published in Frontiers in Physiology confirmed that contrast therapy significantly reduces delayed onset muscle soreness (DOMS) and perceived fatigue, making it ideal after intense workouts or games.

Alternating cold and hot exposure increased venous return and supported the removal of metabolic waste after exercise. - Vaile et al., 2022

This means you’ll bounce back faster, train harder, and reduce downtime.

2. Boosts Circulation & Detoxification

The sudden temperature shifts create a vascular workout. Blood vessels dilate in the sauna and constrict in the ice bath, pumping fresh, oxygen-rich blood through muscles and vital organs.

Infrared heat penetrates up to 1.5 inches beneath the skin, stimulating sweat and increasing blood flow up to two times more than traditional saunas. - Beever, 2010; Canadian Family Physician Journal

This enhances detoxification, cellular repair, and overall metabolic function

3. Reduces Inflammation & Pain

Cold therapy decreases nerve conduction velocity, which helps numb pain and reduce muscle spasms. Meanwhile, infrared heat promotes anti-inflammatory cytokines that soothe the body.

A study in The Journal of Clinical Rheumatology showed reduced pain in fibromyalgia patients using far-infrared saunas over a 4-week period.

For athletes and weekend warriors alike, this combo means fewer aches and faster healing.

4. Improves Sleep & Mental Clarity

Contrast therapy also benefits your nervous system. The parasympathetic response triggered after cold exposure promotes calm, clarity, and rest.

Regular infrared sauna sessions were shown to increase deep sleep and lower cortisol, according to a 2019 study in Evidence-Based Complementary and Alternative Medicine.

Cold plunges activate dopamine release—up to a 250% increase, according to Huberman Lab, giving you a lasting mood lift.

5. Builds Resilience—Physically & Mentally

Intentional exposure to hot and cold trains your mind to stay calm under stress. It teaches breath control, presence, and discomfort tolerance - all key traits of mental resilience. Whether you're preparing for a match or navigating life’s challenges, this practice sharpens your edge.

How to Use Contrast Therapy at ISKA Recovery

We recommend:

• Infrared Sauna: 15–30 minutes at 50–65°C

• Ice Bath: 2–5 minutes at 3–10°C

• Repeat up to 3 rounds, always ending on cold for reduced inflammation.

• Listen to your body

Ready to experience the power of hot & cold?

Book your session now at www.iskarecovery.com or drop us a message on Instagram www.instagram.com/iskarecovery/.

Your body - and your mind - will thank you.