FAQs

Q. What is recovery ?
A. Recovery allows the restoration of physiological and psychological processes, so that the athlete can compete or train again at a similar level.

Q. I have an assignment, can you help?
A. Most of our staff are flat out servicing the needs of our athletes and coaches and/or conducting research with the aim of optimising sports performance. While they would like to help you, they are committed to giving their time to AIS and national athletes and coaches. Staff at the National Sport Information Centre may be able to point you in the right direction for finding literature on a particular topic.

Q. What protocols do you use for Hot Cold Contrast Water Immersion ?
A. Spa and plunge protocols

Contrast Water Therapy (Spa / Plunge)

Ideally used at the end of a training day- do not use if you have damaged muscles, a very recent injury or bruising.

  • Shower before use
  • 2 minutes spa
  • 1 minute plunge (Try to relax as much as possible!)
  • Repeat 4-5 times
  • Always finish on cold (plunge)
  • Re-hydrate before, during and after session

Cold Water Immersion (Plunge)

Ideally used following a heavy weights session, between training sessions or during the acute phases of muscle injury, soreness or bruising. Try to build up a total of 5 minutes in the plunge pool.

  • Shower before use
  • 1 minute plunge- (try to relax as much a possible!)
  • 2 minutes out of water (air temperature)
  • Repeat 4-5 times

Spa

Spa can be used at the end of a day or on a rest day as a relaxation technique. Do not use if you have damaged muscles, a recent injury or bruising.

  • Shower before use
  • Do not use spa for extended periods of time (no greater than 10-15 minutes)
  • Always re-hydrate while using the spa
  • Stretching and jet massage can be utilised in the spa environment

General precautions

Do not use the spa/plunge facilities if you have any of the following:

  • A history of heart disease
  • A cold or virus
  • An open wound
  • Bruising
  • Diarrhoea
  • Recent injury
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