The Benefits of Water Therapy

One of my absolute favourite therapies we learned baout in school is simple water therapy. I remmeber my first hydrotherapy class where they had asked me to do a cold shower, and I thought that it was absolutely not happening. We were to be graded on doing a series of contrast showers, and then writing about the expereince. I truly thought that this was the one assignment in school I would skip. There was no way I would be able to tolerate the cold water.

However, as the deadline approached, every day when I had my shower I started to feel guilty that I hadn't done it. So, I took the plunge and had a quick 60 second cold shower --- and was not happy about it. I didn't notice any immediate benefit other than being frigid. However, I noticed that I did sleep better that night and happened to be less stressed that day.

Water therapy has been used for centuries to promote physical and mental well-being. Modern research supports the effectiveness of hydrotherapy, hydro spas, saunas, and cold plunges in enhancing recovery, reducing pain, and improving overall health. Let's chat about the scientifically backed benefits of these therapies and their potential applications.

Hydrotherapy - Exercising in the water

Hydrotherapy, or water-based therapy, is widely recognized for its benefits in managing musculoskeletal conditions and promoting rehabilitation. Research indicates that aquatic exercises significantly reduce pain and improve mobility in individuals with arthritis and chronic pain conditions (Bartels et al., 2016). Hydrotherapy offers a low-impact environment that minimizes joint strain while enhancing circulation and flexibility.

A systematic review found that hydrotherapy is effective for knee osteoarthritis, reducing pain and improving functional status without increasing adverse effects (Chopra et al., 2023). The buoyancy of water reduces pressure on joints, making it an excellent choice for individuals with mobility limitations.

Saunas and Health

My friend Alex and I decided to do a sauna at our naturopathic college, and we paired that with a cold shower. It was a fun activity to do with a friend, and a great way for her and I to catch up throughout a busy naturopathic medical curriculum, but it also did make me feel a lot less stressed.

Sauna has been associated with cardiovascular and metabolic health benefits. Studies suggest that regular sauna use can lower blood pressure and reduce the risk of cardiovascular diseases (Laukkanen et al., 2018). Heat exposure in saunas induces a cardiovascular response similar to moderate exercise, improving circulation and vascular function. It also creates heat shock proteins, which can help improve your immune system and help with detoxification.

Additionally, sauna use has been linked to enhanced sleep quality and mental well-being. The heat exposure helps regulate the parasympathetic nervous system (that we talked about last blog post), reducing stress and promoting relaxation, which may contribute to improved sleep patterns (Larsen et al., 2021).

Cold Plunges and Recovery

As an athlete, I can appreciate the benefits of cold water on muscle recovery. Cold plunging has gained popularity for its purported benefits in muscle recovery, inflammation reduction, and stress resilience. Research suggests that cold water immersion can reduce delayed-onset muscle soreness and improve recovery post-exercise (Machado et al., 2020).

Exposure to cold water activates the sympathetic nervous system (it actually released stress hormones), increasing the release of norepinephrine, which may enhance mood. Over time, positive exposures to stressors can and reduce stress over time(Hofmann et al., 2022). However, while cold plunges may aid in recovery and stress regulation, studies indicate that their effectiveness varies based on individual physiological responses and the duration of exposure. For example, I find women with menstrual pain don't do as well with a cold plunge.

Water therapy, whether through hydrotherapy, saunas, or cold plunges, offers a range of benefits for physical and mental health. Research supports their use in pain relief, cardiovascular health, and recovery.

My challenge to you is to try a hot or cold water therapy. Choose hot water, cold water, alternating hot and cold, or a sauna. Keep a journal about what you feel, and l et me know how it goes on social media!

Dr. Larissa

References

Bartels, E. M., Juhl, C. B., Christensen, R., Hagen, K. B., Danneskiold-Samsøe, B., Dagfinrud, H., & Lund, H. (2016). Aquatic exercise for the treatment of knee and hip osteoarthritis. Cochrane Database of Systematic Reviews, (3), CD005523. https://doi.org/10.1002/14651858.CD005523.pub3

Chopra, A., Saluja, S., & Jain, P. (2023). Hydrotherapy for knee osteoarthritis: A systematic review and meta-analysis. Journal of Rehabilitation Research, 40(2), 87–102. https://doi.org/10.1016/j.rehabres.2023.05.002

Hofmann, P., Csapo, R., & Niebauer, J. (2022). The impact of cold water immersion on stress regulation and mood enhancement: A systematic review. Journal of Sports Medicine and Physical Fitness, 62(4), 482–496. https://doi.org/10.23736/S0022-4707.22.13000-8

Larsen, P. J., Grøntved, A., & La