How should I incorporate contrast therapy into my recovery routine?
Contrast therapy, which involves alternating between hot and cold treatments, can be a valuable addition to your recovery routine. To incorporate it, follow these steps:

1. First, perform a warm-up routine, such as stretching or light cardio, to increase blood flow and prepare your muscles for the therapy.
2. Next, submerge the affected area in hot water (around 100-110°F) for 3-5 minutes. This will increase blood flow and relax the muscles.
3. After the hot treatment, immediately transfer the area to cold water (around 50-60°F) for 30 seconds to 1 minute.
To incorporate contrast therapy into your recovery routine, follow these steps:

1. Cold therapy: Begin with cold therapy by immersing your body in cold water (around 50-59°F or 10-15°C) or using cold packs for 10-15 minutes. This will help reduce inflammation, relieve pain, and promote blood flow to the recovery areas.

2. Warm therapy: Next, switch to warm therapy by immersing yourself in warm water (around 100-104°F or 38-40°C) or using warm packs for 10-15 minutes.