Magnesium Contrast Therapy – The 6 key benefits for health and injury

Clare Lawson • January 10, 2025

You'll be surprised at the benefits a magnesium pool can have!

What’s involved with a contrast magnesium pool session?

At Refined, we have two pools – one at approximately 38 degrees and one at approximately 8 degrees. A session involves submerging as much of your body as you like, in one pool, for up to 5 minutes at a time, then switching to the other pool to get the “contrast” effect.

These temperature shifts on the body cause rapid expansion and contraction of your blood vessels, which increases the flow of blood and fresh oxygen through the body. This has been found to have numerous beneficial effects, as well as the absorption of magnesium – for mental and physical health.



What are the benefits?

1. Reduction of pain and swelling
Studies have found that contrast therapy can reduce swelling associated with injury, as well as pain levels. It also reduces post-exercise soreness associated with training (DOMS).


2. Reduced inflammation
The contrast therapy also assists with a reduction of inflammatory markers in the body that can be associated with injury. This leads to an improved recovery time and overall improved general health.

3. Increased joint range of movement
The increased blood flow, reduced joint load on the body as well as a reduction in swelling and inflammation can all help to improve joint flexibility and range of movement.


4. Faster muscle recovery
The rapid contraction of the blood vessels led to increased removal of toxins and lactic acid from the blood and can assist with reducing perceived fatigue levels post-exercise. The magnesium in the water is also beneficial for muscle recovery.

 

5. Reduced stress and anxiety
A reduction in muscle tension, improved relaxation and better sleep are other benefits that the magnesium contrast pools have been proven to have.

6. Improved sleep and energy levels
The alternating hot and cold stimulates the release of endorphins, leaving you with an improved mood but also more energy. When done regularly, it also helps to improve your immunity.


BOK A SESSION

Is contrast therapy good for injuries?

Absolutely, the magnesium is beneficial for muscle injuries and the cold water can help to reduce swelling, pain and improve tissue recovery.

There are some injuries and conditions where it is advised against the contrast therapy, that so please consult with your physiotherapist before trying this modality.
To book an appointment click here



Shadgan B, Pakravan AH, Hoens A, Reid WD. Contrast Baths, Intramuscular Hemodynamics, and Oxygenation as Monitored by Near-Infrared Spectroscopy. J Athl Train. 2018 Aug;53(8):782-787. doi: 10.4085/1062-6050-127-17. Epub 2018 Sep 13. PMID: 30212235; PMCID: PMC6188085.

Vaile JM, Gill ND, Blazevich AJ. The effect of contrast water therapy on symptoms of delayed onset muscle soreness. J Strength Cond Res. 2007 Aug;21(3):697-702. doi: 10.1519/R-19355.1. PMID: 17685683.


Weerasekara RMIM, Tennakoon SUB, Suraweera HJ. Contrast Therapy and Heat Therapy in Subacute Stage of Grade I and II Lateral Ankle Sprains. Foot & Ankle Specialist. 2016;9(4):307-323. doi:10.1177/1938640016640885

Are you stretching enough?

By Clare Lawson • February 18, 2025
Read about the best ways to stretch to get the benefits

Understanding Ankle Sprains Part 2: Why do I keep rolling my ankle?

By Clare Lawson • December 4, 2024
Chronic Ankle Instability: Why do I keep rolling my ankle?

Understanding ankle sprains: Part 1

By Clare Lawson • November 18, 2024
What is an ankle sprain and how to fix it? Read on below

How to Best Manage Your Acute Injury

By Clare Lawson • October 30, 2024
For decades we have been told to ‘RICE’ after we get an injury, but it’s time to let go and make room for some ‘PEACE & LOVE’. This new acronym has replaced the old ‘RICE’ acronym and it has some significant changes, including avoiding ice and anti-inflammatories after an injury as these have been found to disrupt the natural healing process that we want to occur. It also gives us more guidance on what to do after the initial injury phase, a crucial step that was missing from the old ‘RICE’ acronym. For the first few days after an injury, give them some ‘PEACE’ P: Protect We want to protect the injury by de-loading and reducing movement for the first 2-3 days to prevent further damage and allow the healing process to occur. Prolonged rest can in fact lead to longer recovery times. E: Elevate Try to keep the injured limb elevated higher than the level of your heart; this will help to reduce swelling out of the area. A: Avoid anti-inflammatory modalities It is now recommended to avoid taking anti-inflammatories, such as ibuprofen and aspirin in the first few days after your injury as these can interfere with the inflammatory process and slow down tissue healing. Applying ice to an injury may also disrupt this process; it can be still be used to assist with pain relief. After the first few days heat can also be used for pain management. C: Compress Compression of the injured area using bandages or tape is recommended to help reduce swelling and bleeding. E: Educate Education plays a huge part in any injury management. Your physiotherapist will provide education specific to your injury and situation to help you understand your recovery times and what you need to do to get better fast. After the first few days have passed, injuries need ‘LOVE’ L: Load Try to resume normal activities if your pain and symptoms allow; this will promote repair, remodelling and improve tissue tolerance. Your body will tell you when it is okay to increase the load, or if it is not ready. O: Optimism Be optimistic about your recovery! People who are optimistic have better outcomes as the brain plays an important role. Fear and avoidance surrounding your injury can be barriers to recovery. Working with your physiotherapist can help to improve your confidence with getting moving again after your injury. V: Vascularisation Starting some cardiovascular exercise, such as a walking, swimming or a stationary bike will help to increase blood flow to the injured area. This, combined with rehabilitation exercises can help with pain relief and getting your back to your usual activities faster. E: Exercise Your physiotherapist will give you the specific exercises required to rehabilitate your injury and restore factors like mobility, strength and proprioception, as well as helping you to prevent the same injury from occurring again! To find out the best way to manage your injury, book in for an appointment where you will get your own comprehensive and individualised rehabilitation plan.

Heat or Ice – Which is best for my injury?

By Clare Lawson • October 30, 2024
One of the most common questions I get asked is should I use heat or ice for my injury? There’s no correct answer, it ultimately depends on the type of your injury and which stage of the healing process it is at. When should I ice an injury? Ice has traditionally been used straight after an acute injury or surgery. For up to 72 hours after an injury, there is an inflammatory response occurring in the body. Signs of inflammation include localised skin redness, swelling, and heat, as well as pain. Cold therapy helps to reduce the blood flow to the area, thus helping to reduce the inflammation as well as giving pain relief. However, new research is showing that ice has little effect on skin temperature and reducing swelling. While it may numb the area and provide temporary pain relief, it’s ability to accelerate healing beyond the initial stage of an injury appears to be not as effective as we thought it was.  What about ice baths? – see our other blog on them here

What is an APA Sports Physiotherapist?

By Clare Lawson • October 30, 2024
What is a Sports Physiotherapist? They are a highly qualified physiotherapist with expert knowledge and skills in the prevention, diagnosis and treatment of sports injuries. The Title awarded by the Australian Physiotherapy Association, serves as a professional mark of distinction in the field of Sports Physiotherapy, which not all physiotherapists have.  They have undergone intensive training and a rigorous selection process by demonstrating expertise and achieving an outstanding level of contribution to the field of sports physiotherapy. Clare completed this process, obtaining her titling as a Sports Physiotherapist in 2018, after completing a Masters of Sports Physiotherapy degree. Clare has also earnt membership into the Australian College of Physiotherapists; a distinguished group of leaders in physiotherapy clinical practice. Sports Physiotherapists are skilled in fixing all sports injuries and work with people across the physical activity continuum; those returning to exercise, weekend athletes, fitness fanatics and elite athletes. At Refined, you can be reassured that you are receiving the best care with Clare, as she has demonstrated the highest standard of clinical experience and knowledge to accurately identify, prevent and treat injuries.