The practice of using water for therapeutic purposes dates back to the ancient Greeks and Romans. Hippocrates recommended immersion baths as a way to heal injuries and enhance overall health. Public baths, thermal springs, and cold water treatments were commonly employed to alleviate pain and foster wellness throughout antiquity. By the 19th century, age-old hydrotherapy methods were revived for healing purposes. Today, contemporary wellness facilities use water therapy, also known as hydrotherapy, to address various conditions. Modern advancements have introduced techniques like whirlpool baths or cold tubs into hydrotherapeutic practices. Hydrotherapy remains an essential method for supporting health and wellbeing that has endured through the ages.
Hydrotherapy involves the use of water for therapeutic purposes. Applications of hydrotherapy vary widely, ranging from aquatic physical therapy in pools, hot and cold immersion baths or showers, to wet compresses and more. Traditional therapeutic hydrotherapy involves a sequence of brief, alternating immersions in hot or cold water. These sessions can be conducted in pools, baths, saunas, or even with foot baths, depending on the desired outcome.
Hydrotherapy is a powerful therapeutic tool offering remarkable benefits for both physical and mental health. One of the most significant benefits of hydrotherapy is its ability to increase blood flow and boost oxygenation to tissues, which is essential for promoting healing. When the body is immersed in hot water, blood vessels relax or dilate. With the contrast of cold water, the blood vessels then constrict. Together, this alternation of hot and cold, or vasodilation and vasoconstriction, causes the blood flow to increase, thus improving circulation. This process decreases swelling and stiffness, making it an invaluable resource for anyone recovering from injury or managing chronic pain. Many serious athletes use hydrotherapy as an important recovery tool. Contrast hydrotherapy is especially useful for helping muscles recover from lactic acid build up (muscle soreness), in addition to the benefits of muscular relaxation. [i]
Beyond its physical benefits, hydrotherapy has profound effects on mental well-being. The soothing properties of water can significantly improve mood by releasing endorphins—our body's natural feel-good hormones. [ii] Regular hydrotherapy sessions have been shown to decrease anxiety, reduce stress levels, and lower cortisol. [iii] Even as few as 10 minutes of contrast hydrotherapy has been associated with improved feelings of wellbeing and decreased anxiety. [iii]
For individuals struggling with depression, spending time in cold water is particularly important for relieving depressive symptoms. [iv] Scientists believe that contrast hydrotherapy has the potential to act as “nature’s shock therapy.” Hydrotherapy has been documented to have an antipsychotic effect similar to that of mild electroconvulsive therapy. [iii] The ability of hydrotherapy to decrease depressive symptoms comes from many cold sensors in the skin sending an overwhelming number of electrical signals to the brain. [iii] The antidepressive and pain-relieving effects of hydrotherapy have no known side effects, nor does it cause dependence. [iv] For severe depression, do hydrotherapy twice a day for ten days. As symptoms begin to improve, it can be done once a day. Many find hydrotherapy an essential component in their depression treatment regime and continue to utilize it in their daily routine for mental health maintenance.
At Nedley Health, we have witnessed significant advantages of hydrotherapy in the numerous individuals we've assisted in various settings. These benefits include alleviation from chronic migraines, lifted brain fog, improved limb functionality, reduction of muscle fatigue, lessened pain, and even help ease psychosis through prolonged cold-water immersion. We've seen thousands experience relief from depression and anxiety with incorporating hydrotherapy into their treatment. As research advances, we anticipate discovering even more physical and mental health improvements resulting from the straightforward use of hot and cold water on the body.
As previously mentioned, contrast hydrotherapy can take place in numerous settings. We'll focus on contrast showers and immersion baths since these forms are both very effective and readily available.*
Contrast showers are easily done from anywhere! Turning the knob to the cold is the hardest part but is well worth the challenge. The following outline describes the process for contrast showers:
Yes, it’s worth emphasizing–end on cold! Concluding with cold is a basic hydrotherapy principle, and it actually allows your body to warm up to room temperature rather than cooling down after ending with heat.
Immersion baths fully engulf the body in water. A hot tub or hot bath is ideal for the hot water, while a cold tank or large container filled with frigid water is needed for cold immersion. Specially designed hydrotherapy cold tanks can be purchased, but others modify troughs or tanks and use ice cubes to lower the temperature to 55-60ºF. I’ve even seen a few individuals utilize large plastic storage bins. If fully immersive hydrotherapy is most effective for your symptoms, you may be surprised at your creativity in securing a cold tank. For contrast baths, simply alternate between hot and cold water in the following sequence: 5 minutes of hot followed by 1 minute of cold; then 3 minutes of hot and 1 minute of cold; concluding with another 3 minutes of hot and finishing with a final minute of cold water. You can repeat this contrast pattern if desired, though it's not necessary to enhance treatment effectiveness.
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In summary, contrast hydrotherapy offers a compelling option for those seeking a holistic approach to improving physical and mental well-being. Its ease of use at home is complemented by numerous benefits that can greatly improve overall health. For those dealing with depression, anxiety, and other mental health challenges, the therapeutic effects of alternating hot and cold water can be transformative. Contrast showers provide an inexpensive treatment option that do not require costly equipment or memberships and is a safe treatment modality free from side effects.
Ultimately, the commitment to incorporate hydrotherapy into your routine is worth the cold water! With its simplicity and profound benefits, this simple, natural therapy allows individuals to take charge of their health in an accessible way that promotes both physical vitality and mental clarity.
* Please note: If you suffer from heart disease, advanced diabetes, very high blood pressure, or another serious medical condition, please consult your physician first before doing hydrotherapy.
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References:
[i] Lateef F. (2010). Post Exercise Ice Water Immersion: Is it a Form of Active Recovery? Journal of Emergencies, Trauma, and Shock, 3(3), 302.
[ii] Fokmare, P., & Phansopkar, P. (2023). The Effect of Contrast Bath Therapy and Knee Pad Device on Pain, Range of Motion, and Functional Disability in Patients with Osteoarthritis Knee: A Randomized Control Trial. Cureus, 15(10), e47586.
[iii] Mooventhan, A., & Nivethitha, L. (2014). Scientific Evidence-Based Effects of Hydrotherapy on Various Systems of the Body. North American journal of Medical Sciences, 6(5), 199–209.
[iv] Shevchuk N. A. (2008). Adapted Cold Shower As a Potential Treatment for Depression. Medical Hypotheses, 70(5), 995–1001.
