Welcome to the Narrandjeri 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.
Modality | Description | Key Benefit |
|---|---|---|
| Compression Therapy Boots | Uses air pressure to gently compress the legs. | Assists blood flow and reduces post-exercise soreness. |
| Handheld Percussive Devices | Delivers rapid bursts of pressure to targeted muscle areas. | Relieves tightness and increases mobility. |
| Massage Chairs | Full-body relaxation using kneading, rolling, and vibration. | Eases muscle tightness and supports emotional wellbeing. |
Session Guidelines
- Duration: Each session is 45 minutes (unless stated otherwise).
- Booking: You choose one modality when booking (e.g. boots & guns, or massage chairs). Combining multiple modalities in a single session is not permitted.
- 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.
Modality | Description | Temperature Range | Key Benefit |
|---|---|---|---|
| Cold Water Immersion | Submerging the body in cold water. | 10–13°C | Reduces inflammation and builds mental strength. |
| Infrared Sauna | Gentle radiant heat to warm tissues directly. | 55–60°C | Enhances cardiovascular health and aids relaxation. |
| Contrast Therapy | Alternating between hot (sauna) and cold (cold plunge). | Variable | Supports vascular conditioning and reduces inflammation. |
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 degrees Celsius. 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.
Recovery Opening Hours
Mon 8am - 8pm
Tues 8am - 8pm
Wed 8am - 11am & 4pm-8pm
Thurs 4pm - 8pm
Fri 8am - 8pm
Sat 10am - 5pm
Sun 10am - 5pm
Member Etiquette and Preparation
Stage | Action |
|---|---|
| Before Session | Shower before using the sauna or cold plunge. Wear appropriate swimwear. Bring two towels. |
| During Session | Follow staff instructions. Stay hydrated. Use antibacterial wipes after using Dry Recovery equipment. |
| After Session | Relax for 3-5 minutes to allow your body to stabilise. Respect others’ space and privacy. |
| Cancellations | Late cancellations or no-shows may incur a fee. |
If you have any questions, please speak to a staff member before your session begins.