The best recovery routine for athletes: sauna, ice bath & compression
RecoveryMap · 9 July 2026 · 4 min read
A simple way to combine heat, cold and compression around training — what people commonly do, and how to keep it manageable.
If you train regularly, a recovery routine that combines heat, cold, and compression is a common way to spend a session between hard efforts. There is no single “best” order — what people do varies — but a simple structure is easy to follow.
A common structure
Sauna to warm through and unwind after training.
A short cold plunge, easing in over a few breaths.
Compression boots for the legs to finish, while you rest.
How to keep it manageable
Keep each part short at first and build up over visits rather than pushing hard on day one. Many people leave the most intense cold for a session that is not right before a competition, since the way it leaves the legs feeling can vary person to person.
Where to do it
A recovery centre with all three under one roof makes this easy.
This is general information about structuring a recovery session, not health or training advice. If you are managing an injury, speak with a qualified professional about what is right for you.
The information on this page is general only and is not medical or health advice. It describes what this service is and what people commonly use it for. It is not a diagnosis, treatment, or recommendation, and it does not represent that this service treats, cures, or prevents any disease or condition.
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