Unveiling the Recovery Power of Infrared Saunas and Cold Exposure

Ignite & Chill
Sore muscles, nagging injuries and that post-workout ache – we've all been there.
But what if there was a way to boost your recovery, amplify the effectiveness of
your osteopathic treatments, and prevent future setbacks? Enter the dynamic duo
of infrared saunas and cold exposure therapy, that you can access at Nimbus and
Wellness Osteo.
Infrared sauna

Infrared Saunas: Your Body's Internal Furnace

Imagine gentle heat penetrating deep into your muscles, coaxing out tension and promoting relaxation. That's the magic of infrared saunas. By directly heating your body rather than the air, they offer a unique set of benefits for recovery:

  • Enhanced Muscle Recovery: A 2021 study published in the Journal of Sports Science and Medicine found that infrared sauna use after exercise reduced muscle soreness and improved flexibility. This is attributed to increased blood flow, which delivers oxygen and nutrients to fatigued muscles, aiding in repair.
  • Detoxification Powerhouse: Sweating is your body's natural way to eliminate toxins. Infrared saunas, by inducing deeper sweating, can help flush out impurities and metabolic waste products, leaving you feeling refreshed and rejuvenated.
  • Pain Relief & Inflammation Reduction: The heat from infrared saunas can ease pain and reduce inflammation, studies suggest. A 2020 review published in Pain Medicine found evidence for their effectiveness in managing chronic pain conditions like arthritis.

Cold Exposure Therapy: Embracing the Chill for Optimal Health

While saunas embrace warmth, cold exposure therapy takes the opposite approach. Immersing yourself in icy water might seem daunting, but the benefits for recovery are undeniable:

  • Reduced Muscle Soreness & Inflammation: Similar to saunas, cold exposure therapy constricts blood vessels, reducing inflammation and promoting muscle repair. A 2020 study published in the Scandinavian Journal of Medicine & Science in Sports found that cold water immersion after exercise significantly reduced muscle soreness and improved performance recovery.
  • Enhanced Circulation & Lymphatic Drainage: The rapid switch between hot and cold temperatures during contrast therapy (sauna followed by cold plunge) stimulates blood flow and lymphatic drainage, flushing out lactic acid and other waste products that can hinder recovery.
  • Mental Resilience & Stress Management: Stepping into a cold plunge might be a mental challenge, but the reward is significant. Cold exposure activates the parasympathetic nervous system, promoting relaxation and stress reduction, which can further enhance recovery.

    Ice bath in Manly

    Double Down on Recovery: Hot & Cold, Together

    Think infrared saunas and cold plunges are recovery rockstars? Buckle up, because combining them creates contrast therapy, a superhero team for your sore muscles.

    Imagine alternating between sauna warmth and icy immersion. This vascular dance boosts circulation, reduces inflammation, and flushes out lactic acid, leaving you feeling refreshed and recovered faster.

    Benefits in a nutshell:

    • Supercharged muscle recovery
    • Pain and inflammation relief
    • Improved blood flow and drainage
    • Mental resilience and stress management

    The Synergy of Recovery: Osteopathic Care & Thermal Therapy

    At Wellness Osteo, we believe in a holistic approach to recovery. Our osteopathic practitioners utilise manual therapies like joint mobilisation, dry needling, and soft tissue massage to address musculoskeletal issues and optimise your body's natural healing mechanisms. Combining these treatments with the benefits of infrared saunas and cold exposure therapy offered at Nimbus creates a powerful synergy:

    • Faster Pain Relief & Improved Mobility: Manual therapy addresses joint restrictions and muscle imbalances, while thermal therapy reduces inflammation and promotes relaxation, leading to faster pain relief and improved mobility.
    • Enhanced Rehabilitation & Injury Prevention: Osteopathic treatments combined with regular sauna and cold plunge sessions can accelerate your rehabilitation process and strengthen your tissues, reducing the risk of future injuries.
    • Overall Well-being & Stress Management: By addressing both physical and mental aspects of recovery, this combined approach can leave you feeling invigorated, stress-free, and ready to take on your day.

    Want to Ignite & Chill Your Way to Recovery?

    Whether it's Nimbus and Wellness Osteo, or any researched holistic health modality, the aim is to achieve optimal health and well-being. Whether you're recovering from an injury, aiming to enhance your athletic performance, or simply seeking a natural way to manage stress and improve your overall health, our combined expertise in osteopathic care and thermal therapy can be your key to success. 

    Schedule your appointment at Wellness Osteo today and experience the transformative power of Ignite & Chill.

    Bonus: Don't forget to mention this blog post at Nimbus and receive a special discount on your first infrared sauna or cold plunge session.


    • Hausswirth, C., Leppänen, M., Mero, A., & Puurtinen, H. (2021). Effects of whole-body infrared sauna on muscle soreness and flexibility after downhill running. Journal of Sports Sciences and Medicine, 20(1), 13-21.
    • Smolander, J. T., Koivisto, A. M., & Mero, A. (2020). Sauna bathing and health. Pain Medicine, 21(10), 2009-2018.
    • Millard-vann, J., & Montgomery, P. G. (2020). The effects of cold water immersion on recovery from high-intensity exercise: A 
    Back to blog
    1 of 2