Here’s the contrast bath protocol:

• Immerse the resting limb in warm (38°C–40°C) water first for 10 minutes. 

• Follow by immersing the limb in cold (8°C–10°C) water for one minute.

• Then, dip the limb in hot water for four minutes alternated with a one-minute bath in the cold water.

• Repeat the four- and one-minute immersion alternation three more times.

• Undertake the whole process in 30 minutes.

***Substitute sauna for hot water if no hot tub available***

Some cool articles on contrast baths if you like reading about it:

https://www.webmd.com/pain-management/what-is-a-contrast-bath 

https://www.cbssports.com/nba/news/how-trainer-gets-spent-lebron-james-from-one-herculean-effort-to-next/ 

https://pspfrench.com/blog/fix-swollen-ankle-like-michael-jordan/