The Recovery Room · The Movement Doc of Texas
Cold Plunge in New Braunfels, TX
Short, controlled cold-water immersion to feel fresher between hard sessions, with an infrared sauna and Normatec boots in the same room. $45 for 60 minutes, $30 for 30.
- No physical therapy visit needed
- Sauna + Normatec included
- Memberships from $119
A cold plunge is the simplest recovery tool there is: cold water and a few minutes of your attention. Athletes use it to take the edge off soreness and feel fresh for the next session, and many people simply like how they feel afterward. It is one of three tools in our Recovery Room, and every session includes all three.
What It Is
A few cold minutes, done right.
Cold-water immersion cools the skin and muscles, narrows blood vessels near the surface and triggers a strong alertness response. Research reviews have found it modestly reduces muscle soreness in the day or two after hard exercise, which matches what athletes report.
Timing matters. If building muscle is your main goal, there is evidence that plunging right after strength training can blunt some of those gains, so many people keep the cold plunge away from heavy lifting days and use it after conditioning, running, or competition instead.
What it will not do: cold does not repair an injury. If the same area keeps hurting, something is driving it, and that is a job for a physical therapy evaluation.
Commonly used for
- Post-workout soreness
- Feeling fresh between hard sessions
- Tournament and race weekends
- Hot Texas training days
- Alternating with the sauna (contrast)
How It Works
How to use the cold plunge in a session
Start short
First time? Aim for 30 to 60 seconds. Many people build toward 2 to 3 minutes over a few weeks.
Breathe slowly
The first 30 seconds are the hardest. Slow, steady breathing gets you through it. Never hold your breath or hyperventilate.
Get out when it is time
Leave if you feel numb, dizzy or shaky. More minutes is not better; consistency is.
Warm up naturally
Dry off and let your body rewarm, or move into the sauna if you are doing contrast therapy.
Sauna and cold plunge together: how to do contrast therapy →
One Session, Three Tools
Every session includes all three
Book once and use any combination during your time. A common approach is to start with compression, then alternate the sauna and the cold plunge.
Infrared Sauna
Infrared heat warms your body directly instead of heating the air around you, so it runs cooler than a traditional sauna and most people can stay in comfortably for longer.
Learn more →Normatec Compression
Normatec boots are the recovery tool you see in pro locker rooms and at the finish line of big races.
Learn more →The Recovery Room
Pricing, memberships, what to bring and how a session works.
See the Recovery Room →Pricing
Simple, published pricing
Every price is published, like everything else we offer. No physical therapy appointment required. See the full pricing page.
60-Minute Session
$45
Time for the full circuit: sauna, cold plunge and Normatec.
Book 60 MinutesMemberships, every 4 weeks
- 4 visits $119
- 8 visits $189
- Unlimited $249
- Family, 12 shared $259
Safety
Is it right for you?
Heat, cold and compression are low-risk for most healthy adults, but they are not right for everyone. Start conservatively, stay hydrated, and stop if you feel unwell.
Recovering from an injury? The Recovery Room helps you feel better between sessions, but it does not replace a plan. Start with a 90-minute physical therapy evaluation and we will work out what is driving it.
Check with your doctor first if you
- Have a heart condition or high blood pressure: the cold shock response puts real strain on the heart
- Have Raynaud’s, cold urticaria, or circulation problems
- Are pregnant
- Have an open wound or recent surgery
- Are under 18: call us before booking
FAQs
Common questions
How long should I stay in a cold plunge?
Start with 30 to 60 seconds and build gradually. Most people settle around 2 to 3 minutes per plunge. Get out if you feel numb, dizzy or shaky.
Should I cold plunge after lifting?
If building muscle is your main goal, many people avoid plunging right after strength training, since cold immediately afterward may blunt some of the gains. After running, conditioning or competition it is a common choice.
Should I do the sauna or cold plunge first?
For contrast therapy, most people start with the sauna, then plunge, and repeat two or three rounds. Finishing on cold leaves you more alert; finishing on heat is more relaxing. Skip the hot-to-cold switch if you have a heart condition unless your doctor has cleared it.
How much does the cold plunge cost?
The cold plunge is part of a Recovery Room session: $45 for 60 minutes or $30 for 30 minutes, with the infrared sauna and Normatec compression included. Memberships start at $119 for four 60-minute visits every 4 weeks.
Do I need to be a physical therapy patient?
No. Anyone can book a Recovery Room session online. No evaluation or referral is needed.
Ready to recover?
Cold Plunge, plus the rest of the Recovery Room, for $45 for 60 minutes or $30 for 30. No physical therapy appointment required.
“If you’re looking for somewhere that’s going to give you real performance data and get you where you want to be for sports, running, triathlons, etc, this is where you need to go.”
— Sierra G., Google review
- Doctors of Physical Therapy
- No PT visit needed for the Recovery Room
- Every price published