At home wellness - with water
A bit about contrast hydrotherapy:
Using hot and cold water applications for wellness is known as a hydrotherapeutic treatment or hydrotherapy. Hot water or cold water treatments on their own, offer value and benefits, but combining the contrast between hot and cold waters for an at home wellness experience offers more support to decrease fatigue, pain, swelling, lymphatic flow and may help you feel invigorated and more alert.
Hot water on its own is relaxing and vasodialiting. Cold water on it's own is stimulating and vasoconstricting.
Hot and cold water used together for a contrast foot soak offers increased lymphatic circulation, increased immune system response, increased cellular metabolism, and may facilitate healing.
I personally feel like my feet and legs are stimulated, rejuvenated, and the appreciate that the effects of the contrast foot soak treatment last up to an hour after I complete the experience.
SUPPLIES + CONSIDERATIONS NEEDED FOR YOUR CONTRAST FOOT SOAK:
* Create the space: create the space needed for you to enjoy this new experience.
The foot soak can be performed inside or outdoors.
Relaxation music (my relaxation playlist on spotify is called - flow: https://open.spotify.com/playlist/39Q0aZtsGcHyj1tvJx8hFV?si=803e6e83c5784873) OR use earplugs to give yourself a break from the noise, or choose no music at all - (my favorite for outdoor treatments).
A chair that is comfortable, but functional for you to move your feet from one foot basin to the next.
* 2 foot basins (you can use a dish basin tub, a pot, large bowls - it doesn't have to be a specific vessel for foot soaks. Make it happen with what you have!)
* A thermometer is helpful but not necessary if you like to dial in your ideal temps for future treatments and safety
* Ice (I use one to two full trays of ice for my cold water basin)
* A pitcher to pour water into basins (I prefer this method for filling the basins instead of filling them at the sink and then having to carry a full basin to your foot soak location)
* Towel (to dry off feet when you are finished with your soak)
* A timer or clock. (This treatment requires attention vs. kicking back and soaking your feet as you would with a traditional herbal or salt foot bath). I use the stopwatch on my phone for ease!
HOW TO SET UP + PERFORM YOUR CONTRAST FOOT SOAK AT HOME:
CREATE YOUR SPACE with ideas from above.
Set up the foot basins in front of the chair that you will be using and have the the towel, timer, and thermometer nearby.
FILL ONE BASIN WITH HOT WATER 100F - 110F
FILL SECOND BASIN WITH COLD WATER AND ICE 40F - 55F
Place feet in tub of hot water for 3 - 5 minutes
Place feet in contrast bath of cold water for 30 to 60 seconds
REPEAT hot/cold sequence 3 times
ALWAYS end in cold water and dry feet immediately.
Contraindications + considerations: Fever, diabetes, kidney infections, infectious skin issues, heart disorders, high or low blood pressure, multiple sclerosis, rheumatoid arthritis --- If you have a concern, please consult with your primary care physician. This treatment is not intended to cure or treat any disease or disorder or replace advice from a licensed health care professional. This blog post was created to inspire an at home treatment with the intention of a new experience in wellness.