The Athlete's Guide to Hot-Cold Therapy: Boost Recovery and Performance

Pushing your body to its limits is the athlete's pursuit, but the aftermath can leave you feeling battered and bruised. Enter hot-cold therapy, a powerful technique used for centuries, especially in Nordic countries, to accelerate recovery and get you back in the game faster. Let's dive into the science-backed best practices of this fiery and icy duo.

The magic lies in the vascular response. Heat, from a sauna or hot bath, dilates blood vessels, while cold, like an icy plunge, constricts them. This "pumping" action, as explained by Allen Penn, founder of Framework, supercharges circulation, delivering vital nutrients to sore muscles and flushing out metabolic waste products. This process is critical for healing and rebuilding tissue.

Dr. Susanna Søberg's 2021 study provides specific guidelines: aim for approximately 11 minutes of cold exposure per week in short sessions and around 57 minutes of sauna use in 10- to 15-minute intervals. These practices have been linked to lower blood sugar and improved cardiovascular health.

Best Practices Backed by Science

• Timing matters: While cold therapy is excellent for reducing inflammation within the first 24-48 hours post-exercise, it might not be ideal immediatelyafter a workout if muscle gain is your goal, as it can restrict blood flow. However, itdoes aid recovery for endurance athletes by reducing inflammation. Sauna use is beneficialafter any workout, boosting circulation and reducing muscle soreness.

• The Nordic protocol:A common approach involves alternating between intense heat (sauna or hot bath) and extreme cold (icy lake or freezing shower).

• Listen to your body: Adjust the temperature and duration based on your comfort levels.

The Magnesium Boost

Enhance your recovery further by incorporating topical magnesium into your hot-cold routine. As we know, magnesium plays a crucial role in muscle function and relaxation. Applying a magnesium spray or lotion after a warm bath can aid in muscle recovery and improve sleep quality, both vital for repair. The warmth can even enhance the absorption of topical magnesium.

Hot-cold therapy, especially when approached with the Nordic wisdom and scientific backing, is a powerful tool in your recovery arsenal. Combined with the muscle-soothing benefits of topical magnesium, you'll be well-equipped to conquer your training and bounce back stronger than ever.