Why you're sore after a workout—and how contrast therapy can help you recover faster
We've all been there: crushing a workout, feeling unstoppable, only to wake up the next morning moving like a 90-year-old getting out of bed. That deep ache and stiffness? That's called Delayed Onset Muscle Soreness (DOMS) my friends—and it's a totally normal (albeit frustrating) part of the muscle recovery process.
But what actually is DOMS? And more importantly—what can you do about it?
What causes post-workout soreness?
DOMS is the result of microscopic damage to your muscle fibers, usually after a new or intense workout. It's most common after activities that involve eccentric muscle contractions, like lowering weights or running downhill.
According to the Cleveland Clinic, DOMS sets in about 12 to 24 hours after exercise and peaks between 24 and 72 hours. This delayed pain is due to inflammation and the repair process that your muscles go through to rebuild stronger.
It's worth noting that while DOMS can be uncomfortable, it's a sign of progress—your muscles are adapting, growing, and becoming more resilient. That said, too much soreness can sideline your training and derail your consistency. It can prevent you from signing up to that next Orange Theory class or bench you from joining your next pickleball tournament.
Enter contrast therapy: Your Recovery Game-Changer
Let's get to the good part: what if you could speed up your recovery, reduce soreness, and get back to training sooner?
That's where contrast therapy—alternating between cold and warm water immersion—comes in. According to NIH, this method is scientifically supported to reduce muscle soreness and enhance recovery.
So how does it work?
Contrast therapy works through a process known as vascular pumping. Cold water causes vasoconstriction (tightening of blood vessels), while warm water causes vasodilation (expansion of blood vessels). Alternating between the two creates a pumping effect that helps:
- Flush out metabolic waste and lactic acid
- Improve circulation and nutrient delivery
- Reduce inflammation
- Accelerate tissue repair
One meta-analysis published in the Journal of Strength and Conditioning Research found that contrast water therapy significantly reduced muscle soreness and muscle weakness compared to passive recovery (NCBI).
Another study published in Frontiers in Physiology reinforced that contrast therapy supports recovery by improving perceived muscle recovery and decreasing inflammatory markers post-exercise (Frontiers in Physiology).
Benefits beyond soreness relief: Cold Plunging as a Natural Approach to Reducing Inflammation
Cold plunging isn't just for athletes, it's a natural approach to anyone that needs relief from inflammation. According to Harvard Health, inflammatory diseases account for more than half of all deaths worldwide. This includes conditions such as heart disease, diabetes, cancer, arthritis, multiple sclerosis, and bowel diseases like Crohn's disease. Managing this inflammation is crucial for alleviating symptoms and improving quality of life. Emerging research suggests that cold water immersion, or cold plunging, may serve as a natural method to help mitigate inflammation, functioning similarly to anti-inflammatory medications but without the associated side effects (journals.plos.org).
When you immerse your body in cold water, several physiological responses are triggered that can combat inflammation:
- Vasoconstriction and Vasodilation: Much like in reducing DOMS, cold exposure causes blood vessels to constrict (vasoconstriction), reducing blood flow to areas of inflammation and thereby decreasing swelling and pressure on nerves. Upon exiting the cold environment, the blood vessels dilate (vasodilation), promoting the return of oxygen-rich blood to the tissues. This process can help flush out inflammatory markers and accelerate healing.
- Reduction of Pro-Inflammatory Cytokines: Regular cold exposure has been linked to decreased levels of pro-inflammatory cytokines, which are proteins that promote inflammation in the body. By lowering these cytokines, cold plunging may help reduce chronic inflammation associated with various diseases (Found My Fitness).
- Enhancement of Immune Function: Cold water immersion can stimulate the production of leukocytes and monocytes, white blood cells that play a role in immune response. A more robust immune system can better regulate inflammatory processes and combat disease (Psychiatry Online).
Your natural Advil
Many individuals rely on non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or Advil to manage inflammation and pain. While effective, according to NIH & the University of Oxford, long-term use of NSAIDs can lead to adverse effects such as gastrointestinal issues and increased cardiovascular risk. Cold plunging offers a natural alternative by leveraging the body's innate responses to cold exposure to reduce inflammation without these side effects. It's akin to giving your body a natural dose of anti-inflammatory relief.
Final word: Train Hard, Recover Harder and Kick Inflammation to the Curb
Your body is capable of amazing things—but only if you give it the recovery it deserves. With contrast therapy and cold plunging, you're not just bouncing back—you're leveling up. So go ahead, train hard. But don't forget to recover harder. Less soreness means less downtime, more progress, and a faster path to your goals.
Ready to say goodbye to inflammation, soreness, and sluggish recovery days? This is about owning your health. Naturally. Powerfully. On your terms.
First time cold plunger? No Worries.
We've guided over 350,000 people through their first cold plunge—and trust us, you've got this. Our expert team is here to help you:
- Ease in with confidence
- Learn proper breathing techniques
- Understand how to maximize your recovery
- Embrace the mental and physical challenge
We're stoked to guide you through your first session. Your strongest, sharpest, most resilient self is waiting—just on the other side of that plunge!
Note: Always consult with a healthcare professional before beginning any new wellness practice, especially those involving extreme temperatures.
Shira Shane
Creative Director of Breathe Degrees, Director of Breathwork & Contrast Therapy Training
Breathe Degrees & XPT Certified Breath Coach
