Hot cold therapy

Having previously used iced baths during marathon training I knew there was a benefit to cold therapy, but I thought the sauna part was a treat.

We took the decision last year to purchase a sauna and plunge pool for our house. After some research we found a company based in Fife, Scottish Saunas. The owner Callum was very helpful and provided in-depth information about the benefits of hot cold therapy for physical and mental health.

Our sauna and plunge pool arrived in September last year and since then I generally use them about 3 times a week. I always use them after a tough training session or a long run.

Since I started using the sauna and plunge pool I have found my body recovers quicker and I definitely have less pain and niggles in my muscles. My basic session is having my sauna at around 90 degrees and spending 15 minutes in there before heading straight into the plunge pool. In the winter the plunge pool stays around 4 degrees, in the summer months I add some ice and get it around 10 degrees.

The physical benefits are very clear and obvious, but my mental health definitely benefits too. The sauna is a calm space, no music, low lights or no lights and you just seem to slip into a better mental state. The sudden change from the heat of the sauna to the plunge pool certain influences my mental state, however the first few seconds I appear to go into survival mode as the shock of the dramatic temperature change hits you. I aim to spend around 5 minutes in the plunge pool, however in the depth of a Scottish highland winter anything after a minute is an achievement. 

I can offer very little scientific insight into the hot cold therapy, only my personal experience. Personally, the introduction of hot cold therapy to my recovery has definitely had a positive effect on both my physical and mental health. I don’t struggle, as much after long runs, I don’t pick up as many injuries and my sleep pattern has improved. I always end my session in a better head space than when I started and that’s a major plus.

Wellness, wellbeing and improved mental health is things we are constantly told about and there are potions, tablets and remedies that promise to improve all these things but honestly I have found hot cold therapy to be a natural way to improve my overall health.