NARC Recovery Zone: Customer Fact Sheet and Guide

Welcome to the NARC Recovery Zone at Narrandjeri Stadium! 

This guide provides essential information on our Dry Recovery services, Hydrothermal Recovery options, and Recovery+ Workshops to help you get the most out of your session.

1. Dry Recovery Overview

Dry Recovery sessions use mechanostimulation—gentle pressure, vibration, and movement—to help your body relax, improve circulation, and reduce muscle tension.

Session Guidelines

• Duration: Each session is 45 minutes.
• Booking: You choose one modality when booking (eg boots+guns, or massage chairs). Combining multiple modalities in a single session is not permitted.
• Start Time: Sessions begin at half past each hour to allow for setup and transition.
• Overall Benefits: May assist blood flow, reduce soreness, relieve stiffness, improve flexibility, and promote relaxation.

Safety Notes for Dry Recovery

• Avoid Use If: You have open wounds, cardiovascular disease, or are pregnant (without clearance).
• Stop Immediately If: You experience discomfort or pain.
• Specific Safety: See the detailed notes below for each modality.

Dry Recovery Modalities

Compression Therapy Boots

• What to Expect: You will wear inflatable sleeves on your legs that rhythmically inflate and deflate to massage the muscles.
• Safety: Not suitable for those with Deep Vein Thrombosis (DVT), severe varicose veins, or skin infections. Discontinue if numbness, tingling, or pain occurs.

Handheld Percussive Massage Devices (Massage Guns)

• What to Expect: You control the pressure and duration. Staff are available to guide safe usage.
• Safety: Avoid using on joints, the spine, or over medical devices. Not suitable for people with fractures, blood disorders, or pregnancy (without clearance).

Massage Chairs

• Safety: Not suitable for individuals with spinal injuries, osteoporosis, or implanted devices. Stop use if discomfort occurs.

2. Hydrothermal Recovery Overview

Hydrothermal Recovery uses controlled heat and cold exposure to promote recovery through hormesis—small, controlled stress that supports positive adaptation.

Session Guidelines

• Duration: Sessions are 45 minutes, starting on the hour.
• Access: You can access one or both modalities per session (e.g., just sauna, just cold plunge, or contrast therapy).
• Overall Benefits: May improve circulation, mental resilience, sleep quality, and relaxation.

Safety Notes for Hydrothermal Recovery

• Always listen to your body. Stop immediately if you feel dizzy, disoriented, or unwell.
• Before Your Session: You must shower before using the sauna or cold plunge pools.

Hydrothermal Modalities

Cold Water Immersion (Cold Plunge Pools)

• What to Expect: Two cold plunge pools with temperatures set at 10 & 13. One person per pool, no head under water. 
• Safety: Avoid use if pregnant, have circulatory issues or heat conditions. Exit if dizzy or faint. 

Infrared Sauna

• What to Expect: There are two saunas available, one accommodates up to 4 people and the other up to 2 people, providing a total capacity of 6 participants per session.
• Safety: Avoid use if pregnant, dehydrated, or have cardiovascular conditions. Exit if dizzy or overheated.

Contrast Therapy

• Recommended Sequence: Rinse >Heat >Rinse>Cold >Rest. Allow 1–3 minutes between transitions.
• Safety: Avoid rapid transitions if new to the therapy. Stop if you feel dizzy or faint.

General Guidance & Member Etiquette

Health and Safety Screening

• Before your first session, all clients must complete a Health Screening Form.
• Consult a GP if you have cardiovascular, neurological, or respiratory conditions before using any service.
• Staff Guidance: Staff can provide general guidance but cannot give medical advice.

When to Discontinue Use

• Stop immediately if you experience pain, dizziness, panic, or abnormal reactions during a session.

Member Etiquette and Preparation

If you have any questions, please speak to a staff member before your session begins.