Hydrotherapy

Hydrotherapy (water therapy) involves using various forms of water to reduce the pain and swelling associated with intense exercise. This practice involves using hot and cold water at precise times to achieve muscle recovery. There are various strategies used by high level athletes to increase performance and decrease pain.

Cold:
It is known that cold water (55-60°F) reduces body temperature which causes blood vessels to constrict squeezing out lactic acid, swelling, and reducing the sensation of pain. This method involves an element of mental toughness as athletes have to be able to convince themselves to remain in the cold water for the duration of the prescribed time.

Hot:
Heated water (100-105°F) water increases body temperature causing blood vessels to expand increasing circulation promoting nutrient transport to muscles. This method is very relaxing and can also reduces stiffness and prepare an athlete for sleep. Hot water in not recommended for athletes with recent injuries.

Contrast:
This technique involves alternating cold and hot methods to take advantage of the squeezing and expanding blood vessels which causes a “pumping” action. This pumping action actively encourages the body to circulate “fresh” blood to tired muscles. Research is mixed about the effectiveness of hydrotherapy and its ability to reduce the pain associated with intense training but pretty conclusive that hydrotherapy is effective in increasing athletic performance. The most supportive evidence comes from the athletes that have a specific hydrotherapy plan and know how and when to use it.