One of 2025's Biggest Fitness Trends: How to Level Up with Contrast Therapy
Posted by Homedics on Jul 14th 2025
Over the years, we’ve seen many fitness trends take the world by storm, only to gradually disappear and be replaced by the next big thing. In 2025, we’ve seen the rise of biohacking, longevity and even AI gym equipment to optimise your warm-up, training and recovery. However, for the likes of you and me, jumping on these trends is often expensive, time-consuming, and can take up valuable space! If you frequently push your body to the limit, and want to feel good enough to do it all again tomorrow, you’ll need a method that’s fast, effective and won’t cost the earth.
Contrast therapy is a go-to technique used by elite athletes, yet easily accessible to just about anyone. Backed by science, research proves that contrast therapy has the potential to boost your warm-up, enhance your training and speed up your recovery with just a few standard household items. We'll also let you know about one of our latest massage guns that offers the full benefits of contrast therapy on the go.
What is contrast therapy?
Simply put, contrast therapy typically involves alternating between hot and cold to help promote circulation, reduce inflammation, and speed up recovery. Heat can help to dilate blood vessels, increasing blood flow to relax muscles and ease stiffness, while cold constricts vessels, reducing swelling and numbing pain. By switching between the two, you create a "pumping" effect that delivers oxygenated blood to the area.
What’s the benefit?
Contrast therapy can help speed up your recovery process, meaning you can train more frequently, with your body in prime condition. Studies have proven that targeted contrast therapy can help reduce stiffness, ease pain, soothe swelling, improve muscle flexion and promote better circulation - which all contribute to exercise performance, whether you’re strength training, taking on a spin class or prepping for your next big hiking trip.
The best part? This technique works for everyone, regardless of fitness level and ability. Sore muscles and fatigue after a HIIT workout? Feeling the burn after your reformer Pilates class? Focusing on specific areas of the body, this method is easy to implement, fast and versatile enough to benefit everyone, even for non-exercise related gripes such as a stiff neck or sore lower back.
How to do it at home
Don’t worry, you won’t need to submerge yourself in an ice bath or travel to a Swedish sauna. We’re talking targeted contrast therapy for specific muscle groups. Ideal for sore quads, hamstrings, biceps and calves, just to name a few. Here’s what you’ll need: For heat, you can use a hot water bottle or a microwaveable heat pack. And for cold? An ice pack or bag of frozen peas will work perfectly well. (Don’t have peas? We endorse all kinds of frozen fruit and veg!)
Important Note: Always cover your chosen ice pack with a barrier cloth to protect your skin against ice burn.
Find a comfortable space where you can relax. Apply heat to the affected area for 1-3 minutes, then apply your cold for 30 seconds to 1 minute. Then, depending on your preference or severity of discomfort, repeat this process 3-4 times for maximum effect.
Example session
(4 cycles - 16 minutes total):
- Heat: 3 min
- Cold: 1 min
- Heat: 3 min
- Cold: 1 min
- Heat: 3 min
- Cold: 1 min
- Heat: 3 min
- Cold: 1 min
Tip: Always end on cold if you're targeting inflammation or muscle recovery.
How often should you do this?
Recovering from an intense workout or heavy training day? Repeat this process 2-3 times per week immediately post-workout to reduce soreness and inflammation. If you’re looking for relief from pain or an injury, perform this process 1-2 times per day for acute injuries, then reduce to once daily.
Contrast therapy can also be highly effective for your general wellness and circulation if you live an active lifestyle, but aren’t suffering from pain or a specific injury. 2-4 times per week post-workout is ideal to help speed up your recovery and maximise muscular repair.
Novo+ Hot & Cold
Need to recover faster on the go? If your weekly schedule has you commuting from the office to your next gym workout, marathon training run, or CrossFit class with no downtime, you might want to consider a solution that encompasses all the benefits of contrast therapy in one compact, portable product.
Experience the power of contrast therapy in the palm of your hand with the Novo+ Hot & Cold Massage Gun. Equipped with a premium powered hot and cold head, get ready to take your recovery to the next level with the benefits of hot and cold in one portable sports massage powerhouse. With 4 heat settings from 39°C - 45°C, and 4 cold settings from 14°C - 8°C, experience ultimate targeted control over your recovery. Featuring a smart, compact carry case and all the additional attachments and functionality of a premium massage gun.
A massage gun with integrated temperature control is an excellent addition to your routine if, like the majority of us, you’re busy, pushed for time, or if your workplace doesn’t feature an unlimited supply of frozen goods after your morning gym session.
The takeaway
Contrast therapy is a low-effort, high-reward technique for those who simply don’t have the time to take on a second job managing their wellness and recovery. Faster, smarter recovery, paired with the potential for enhanced performance when it comes to fitness means this technique is well worth exploring. Whether you choose to use a few handy household items, or take a peek at our Novo+ Hot & Cold Massage Gun, we urge you to try this technique after your next workout and discover the benefits for yourself.
Disclaimer: This content is for informational purposes only and is not intended as medical advice. Contrast therapy may not be suitable for everyone, especially those with certain medical conditions such as cardiovascular issues, diabetes, nerve damage, or skin sensitivity. Always consult with a qualified healthcare professional before starting any new therapy or treatment. Use caution, and discontinue if you experience pain, dizziness, or discomfort.
