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HQ Recovery Protocol

🔵 Protocol 1: Sports Recovery

Goal: Reduce muscle soreness, enhance recovery, and promote circulation post-exercise.
 Ideal for: Athletes or anyone post high-intensity training.

🕒 Total Time: 45–60 minutes

1. Compression Boots (20 minutes)

  • Intensity: Moderate setting

  • Goal: Increase venous return, reduce muscle swelling

  • Evidence: Studies show that pneumatic compression enhances lactate clearance and reduces delayed onset muscle soreness (DOMS) [1].

2. Cold Plunge (3-10 minutes)

  • Temperature: 10–15°C (50–59°F)

  • Goal: Reduce inflammation and muscle damage

  • Instructions: Immerse body up to chest; breathe slowly

  • Evidence: Cold water immersion is shown to reduce perceived muscle soreness and speed recovery post-exercise [2].

3. Sauna (15-20 minutes)

  • Temperature: 70–90°C (158–194°F)

  • Goal: Improve circulation, promote relaxation, stimulate heat shock proteins

  • Instructions: Enter sauna once body is warmed back up from cold plunge

  • Evidence: Regular sauna use post-exercise can improve endurance and speed recovery by increasing plasma volume [3].

4. Jacuzzi / Hot Tub (Optional 10 minutes)

  • Temperature: ~38–40°C (100–104°F)

  • Goal: Final relaxation, muscle loosening

  • Note: Skip if still warm from sauna or short on time

🟢 Protocol 2: Mental and Physical Wellness

Goal: Decrease stress, promote circulation, improve mood and sleep.
 Ideal for: General wellness, stress relief, low-intensity recovery.

🕒 Total Time: 45–60 minutes

1. Jacuzzi (15 minutes)

  • Goal: Promote relaxation, reduce muscle tension

  • Instructions: Sit comfortably, focus on breathing

  • Evidence: Warm water immersion reduces cortisol levels and anxiety [4].

2. Sauna (15-20 minutes)

  • Goal: Induce parasympathetic response, support cardiovascular health

  • Instructions: Meditate or practice slow breathing

  • Evidence: Sauna bathing is linked to reduced stress and lower risk of cardiovascular and neurological disease [5].

3. Cold Plunge (2–3 minutes)

  • Goal: Refresh, improve mood via norepinephrine and dopamine spike

  • Instructions: In and out quickly; focus on slow nasal breathing

  • Evidence: Cold exposure has been shown to reduce symptoms of anxiety and depression [6].

4. Compression Boots (15–20 minutes)

  • Goal: End session with relaxation and improved circulation

  • Bonus: Use mindfulness or guided breathing during this phase

🔵 Sports Recovery Protocol Order: Why It Matters

1. Compression Boots First

  • Why First?
     They kick-start the recovery process by increasing venous return and lymphatic drainage, reducing muscle swelling after exercise.

  • Research Support: Doing compression before cold exposure ensures better fluid mobility when inflammation is still high post-workout. [1]

2. Cold Plunge After Compression

  • Why After Compression?
     Cold water vasoconstricts blood vessels and reduces inflammation. Doing it too early might limit the effectiveness of compression by tightening vessels.

  • Evidence: Cold plunges are most effective within 30 minutes post-exercise to reduce DOMS and inflammation. [2]

3. Sauna After Cold (Hot–Cold Contrast)

  • Why?
     Alternating cold and heat (contrast therapy) creates a “vascular pump” effect — vasoconstriction in the cold, followed by vasodilation in the heat — boosting circulation and healing.

  • Evidence: This contrast has been shown to enhance blood flow and improve post-exercise recovery. [3]

4. Jacuzzi Optional at the End

  • Why at the end?
     The hot tub serves as a final relaxation phase. Placing it last prevents it from blunting the anti-inflammatory effect of the cold plunge.

  • Caution: Using heat immediately after exercise can increase inflammation if not sequenced properly. [4]

🟢 Wellness Protocol Order: Why It Works

1. Start with Jacuzzi

  • Why?
     Begins the session with parasympathetic activation. Warm water loosens muscles and calms the mind.

  • Mental Benefit: Sets a relaxed tone, lowers cortisol [5].

2. Move to Sauna

  • Why?
     Intensifies relaxation and promotes cardiovascular benefits.

  • Evidence: Heat exposure boosts endorphins and mimics mild exercise for cardiovascular health [6].

3. Cold Plunge After Heat

  • Why?
     Ending with cold gives a mental “reset”, elevates mood, and enhances alertness via norepinephrine and dopamine.

  • Evidence: Cold exposure post-sauna increases cold shock protein expression and invigorates the nervous system. [7]

4. Compression Boots Last

  • Why?
     A calm, seated position closes the session, helping the body return to baseline. Pairing it with mindfulness further enhances recovery and calm.

     

  • Synergy: Complements all previous modalities without interfering with their effects.

Modality

Recovery Protocol

Wellness Protocol

Compression Boots

🔹 Start

🔸 End

Cold Plunge

🔹 Middle (after compression)

🔸 After sauna

Sauna

🔹 After cold

🔸 After jacuzzi

Jacuzzi

🔹 Optional final

🔸 Start

 

Our recovery and wellness protocols are built on real science and proven methods. If you’re curious about how it all works or want to dive deeper, we’ve listed the key studies and sources we used to design everything below.

📚 Research References for Recovery & Wellness Protocols

🔸 Compression Boots / Pneumatic Compression

  1. Hotfiel, T. et al. (2017)
     “Compression helps reduce muscle soreness and improve recovery after exercise.”
     Journal of Strength and Conditioning Research, 31(2), 534–544.
     https://doi.org/10.1519/JSC.0000000000001446

  2. Kjaer, M. (2004)
     “Mechanical loading and recovery in muscles and tendons.”
     Physiological Reviews.
     https://doi.org/10.1152/physrev.00031.2003

🔸 Cold Plunge / Cold Water Immersion

  1. Hohenauer, E. et al. (2015)
     “Cold water reduces soreness and speeds up muscle recovery.”
     European Journal of Applied Physiology, 115(5), 969–984.
     https://doi.org/10.1007/s00421-015-3103-8

  2. Wilcock, I. M., et al. (2006)
     “Using contrast therapy (hot and cold) to boost recovery.”
     Journal of Strength and Conditioning Research.
     https://doi.org/10.1519/R-18335.1

  3. Shevchuk, N. A. (2008)
     “Cold exposure may help improve mood and reduce symptoms of depression.”
     Medical Hypotheses, 70(5), 995–1001.
     https://doi.org/10.1016/j.mehy.2007.04.052

🔸 Sauna / Heat Therapy

  1. Scoon, G. S. et al. (2007)
     “Sauna use after exercise can improve endurance and recovery.”
     Journal of Science and Medicine in Sport, 10(4), 259–262.
     https://doi.org/10.1016/j.jsams.2006.06.009

  2. Laukkanen, T. et al. (2015)
     “Regular sauna use is linked to lower risk of heart and brain diseases.”
     JAMA Internal Medicine, 175(4), 542–548.
     https://doi.org/10.1001/jamainternmed.2014.8187

🔸 Jacuzzi / Warm Water Immersion

  1. Nishi, T. et al. (2005)
     “Warm water baths help the body relax and recover after hard exercise.”
     Journal of Physiological Anthropology, 24(3), 113–120.
     https://doi.org/10.2114/jpa.24.113

  2. Vaile, J. M. et al. (2008)
     “Hydrotherapy (using hot and cold water) can reduce fatigue and improve recovery.”
     International Journal of Sports Medicine.
     https://doi.org/10.1055/s-2007-965109

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