The Power of Sauna & Ice Plunges: My Secret to Recovery
The Sanctuary- Sauna and Ice Plunge Tawonga South/Mt Beauty
If you know me, you know I love to move. My weeks are filled with running, Pilates, strength training, mountain biking, and hiking on the weekends. With this much activity, recovery isn’t just important—it’s essential. That’s where my sauna and ice plunge routine comes in.
I try to use the sauna and ice plunge three times a week, and honestly, it’s been a game-changer. Not only does it help my body bounce back after tough training sessions, but it also keeps my mind sharp and resilient. Here’s why I swear by it.
The Science of Heat & Cold
Sauna and ice plunges work by exposing the body to extreme temperatures, triggering powerful physiological responses. The heat from the sauna increases circulation, relaxes muscles, and helps flush out toxins. It’s like giving your body a deep, restorative reset. On the other hand, cold plunging reduces inflammation, boosts circulation, and wakes up the nervous system. The contrast between the two builds mental and physical resilience—something I rely on during long trail runs or tough gym sessions.
Recovery for Runners & Riders
Running 3-4 times a week and pushing hard in the gym means my legs take a beating. Sore muscles, tight calves, and general fatigue used to slow me down, but since adding sauna and ice therapy, I’ve noticed a massive improvement in how quickly I recover. After a long trail run or a tough mountain bike ride, I’ll hit the sauna for deep muscle relaxation and then jump into an ice bath to flush out lactic acid and reduce swelling. The difference is undeniable.
Pilates & Recovery: The Perfect Pairing
Pilates is my foundation—it keeps my body strong, balanced, and mobile, allowing me to train hard without breaking down. But even with a solid movement practice, recovery is key. The sauna and ice plunge work hand-in-hand with Pilates, enhancing flexibility, reducing stiffness, and keeping my joints happy. Plus, the mental clarity that comes from contrast therapy carries over into my practice, helping me move with more intention and awareness.
Building Resilience
Beyond the physical benefits, this routine has strengthened my mindset. Sitting in an ice bath isn’t easy, just like pushing through the last kilometer of a run or grinding out the final reps in the gym. But every time I do it, I remind myself that I can handle discomfort—and that carries over into every part of life.
If you’re training hard, feeling sore, or just looking for a way to boost recovery, I can’t recommend sauna and ice plunges enough. It’s an ancient practice backed by science, and for me, it’s become a non-negotiable part of my routine.
If you’re keen to experience the benefits yourself, come and try it— Let’s recover, reset, and come back stronger.