1 - You’ll need two containers, one with cold water (or ice) and another that you can fill with hot water or access to a hot shower.
2 - Begin your contrast therapy session by either immersing the sore area in hot water (around 100-104°F or 37-40°C) or taking a hot shower for approximately 3-4 minutes.
3 - After the hot treatment, immediately switch to the cold water treatment. Submerge the area in the cold water or apply the ice pack for 1-2 minutes.
4 - Alternate between the hot treatment (container or shower) and the cold water treatment for 2-3 cycles, always ending with the cold treatment.
5 - After the contrast therapy session, rest and drink water to stay hydrated.
