Contrast Therapy: The Natural Alternative to Painkillers

For many of us, the little aches and pains of life can creep in earlier than expected. Maybe you wake up stiff and sore, or struggle to get out of bed without wincing. Perhaps playing on the floor with your grandchildren isn’t as easy as it once was. For others, it’s muscle soreness after a long walk, or that constant tightness in the back, hips or shoulders.

The first instinct for many is to reach for a painkiller – ‘where’s the Ibruprofen?’. Pop a tablet, just get through the day, and hope that tomorrow is better. But painkillers don’t actually solve the issue, they just cover it up. Worse still, relying on them long-term can bring unwanted side effects like stomach problems, drowsiness, or reduced effectiveness over time.

What if there was another way? A natural approach that doesn’t just block the pain but helps your body recover and move more freely again, and for the long term? That’s exactly what contrast therapy offers.

What is Contrast Therapy?

Contrast therapy is the simple, but powerful practice of alternating between heat and cold. At our Rejoov this means moving between the sauna (heat) and the ice bath (cold plunge).

The heat relaxes tight muscles, increases blood flow and allows the body to release tension.
The cold reduces inflammation, numbs pain signals and triggers a natural endorphin boost.

Together, they create a ‘pumping effect’ in your circulation: blood vessels expand in heat and contract in cold which helps to flush out waste products, bring fresh oxygen to tissues, and speed up healing.

A recent scoping review of 26 studies (2024), which focused on 303 patients, found that contrast therapy can significantly reduce pain, improve joint range of motion and enhance recovery in people with musculoskeletal conditions such as osteoarthritis and ankle sprains.

But, why rely less on painkillers?

Pain relief medication certainly has its place in acute situations. But when it comes to everyday aches and chronic niggles, contrast therapy offers a more sustainable option.

Painkillers mask the problem. Contrast therapy works with your body to address the root cause.
Painkillers can have side effects (too many to name). Contrast therapy is safe and drug-free.
Painkillers wear off. Contrast therapy helps build resilience and lasting mobility.

For example, a 2023 study on knee osteoarthritis compared three treatments: cold gel, warm therapy and contrast therapy. The group using contrast therapy experienced greater improvements in pain and joint function than the other two.

This is especially relevant for people in their 40s, 50s and beyond, when stiff joints can make getting down on the floor or moving easily feel like a challenge.

Everyday struggles that contrast therapy can help

Contrast therapy can be particularly helpful for:

Morning stiffness: making it easier to get out of bed and start the day.
Joint pain: whether from ageing, arthritis or past injuries.
Post-exercise soreness: speeding up recovery so you’re not hobbling after gardening, walking or workouts.
Mobility limitations: supporting freer, easier movement in daily life.

The science of hot and cold

So, why does it work?

Improved circulation – Heat opens blood vessels which increases oxygen delivery. Cold narrows them which flushes out waste. This back-and-forth cycle helps tissues to repair.
Inflammation control – Cold therapy reduces swelling and pain signals. Heat encourages flexibility and loosens stiffness.
Nervous system reset – Alternating temperatures helps move the body out of the ‘fight or flight’ mode, leaving you calmer, clearer and more energised.

Sports scientists have also studied this in athletes. A 2024 network meta-analysis of 57 studies found that cold water therapy in particular was among the most effective recovery methods for reducing biochemical markers of muscle damage after exercise.

If it can speed up recovery for athletes, imagine what it can do for everyday aches and stiffness!

Beyond pain relief - the other benefits

Contrast therapy is best known for reducing pain, but the benefits go further, we often hear reports of better sleep, improved mood, stronger immunity (less colds) and stress relief.

This makes contrast therapy not just a tool for pain relief, but a foundation for overall vitality.

Taking the first step

Of course, the real key is consistency. The benefits of contrast therapy build over time, but sticking with new habits can be tricky.

Whether you’re in your 30s, 50s or beyond, you’ll find Rejoov a welcoming space to discover the benefits of contrast therapy.

Living with daily aches and stiffness doesn’t have to be your ‘normal’. Painkillers may get you through the day, but they don’t give you back the freedom to move easily, play with your grandchildren with ease, or wake up refreshed.

Contrast therapy offers a proven, natural way forward – supported by scientific reviews, clinical studies, and athletic recovery research.

So why not take that first step? Your body, and your future self will thank you.

For more information, visit our website HERE.