1. Listen To Your Body

Pay attention to how your body feels. If contrast therapy feels good, keep doing it and adjust as needed. If it causes pain or discomfort, stop immediately. Start with temperatures you can handle and gradually increase or decrease.

2. Stay Hydrated

Drink plenty of water before, during, and after your sessions. You might also use a sports drink to replenish electrolytes.

3. Protect Your Skin

Avoid direct contact with heat or cold. Use a towel, cloth, or ice pack. If using an ice bath or shower, wear appropriate clothing to protect your skin.

4. Stretch During Heat Therapy

Stretch during or after heat therapy when your body is warmed up, but before switching to cold therapy. This helps increase blood flow and prevents cramping.

5. Don't Underuse Heat

Don’t be afraid to use heat for longer periods or at higher temperatures. Make sure the heat is sufficient to be effective.

6. Try to Increase Contrast Intensity as You Go

Start with temperatures you can handle for both heat and cold. Gradually increase the intensity over time to build a stronger contrast.

7. Finish With Cold Therapy

Always end your sessions with cold therapy to avoid worsening swelling and inflammation. If you’re new to contrast therapy, finishing with cold is especially important.

8. Know That The Pain May Return At First

In the early days of your contrast therapy sessions, it's normal for the pain to return after several hours. However, this doesn't mean that the therapy hasn't worked — with time, the pain should grow less severe and get slower to return. It’s not a sprint, it’s a marathon.