Strength & Sport Physical Therapy

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All things CONTRAST BATH (Michael Jordan & LeBron James Method)

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/