Contrast bath for Achilles Tendonitis

Contrast bath therapy is an effective home treatment for Achilles tendonitis that alternates between cold and warm water to reduce inflammation, relieve pain, and promote healing. This method works by stimulating blood flow and reducing swelling in the affected area.

To perform contrast bath therapy, you’ll need two containers large enough to submerge your foot and ankle. One should be filled with cold water (you can add ice to make it more effective) and the other with comfortably warm water (not too hot).

Here’s a simple routine to follow:

1. Start with Cold: Submerge your ankle in the cold water for 5 minutes. This helps reduce inflammation and numb the pain.
2. Switch to Warm: Move your ankle to the warm water for 5 minutes. The warmth increases blood flow, which aids in healing and soothes stiffness.
3. End with Cold: Return to the cold water for another 5 minutes to reduce any residual swelling.

Repeat this process twice a day, especially after periods of activity. The alternating temperatures help manage pain, reduce inflammation, and improve circulation to the Achilles tendon, aiding in faster recovery.

As with any treatment, pay attention to how your body responds, and adjust if necessary. If the pain persists or worsens, consult with a healthcare professional for further advice.