The Recovery Room · The Movement Doc of Texas
Infrared Sauna in New Braunfels, TX
A private infrared sauna session to loosen up, recover from hard training and unwind, with our cold plunge and Normatec boots in the same room. $45 for 60 minutes, $30 for 30.
- No physical therapy visit needed
- Cold plunge + Normatec included
- Memberships from $119
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. It is one of three tools in our Recovery Room, and every session includes all three.
What It Is
Gentler heat, longer sessions.
A traditional (Finnish) sauna heats the air, usually to 150°F or more. An infrared sauna warms the body more directly and typically runs around 113 to 140°F. You still sweat and your heart rate still climbs, but the air is easier to breathe and the heat is easier to tolerate.
Research on regular sauna use links it to better heart health and lower blood pressure, and a 2022 trial found that athletes who used an infrared sauna after a hard strength and jump workout reported less soreness and lost less jump performance the next day. The evidence is encouraging rather than conclusive, and we would rather tell you that than oversell it.
What it will not do: sweating does not meaningfully “detox” you, and the weight you lose in a session is water. Heat also will not fix an injury that has a strength or movement problem underneath it.
Commonly used for
- Loosening up after training or a long run
- Muscle soreness and stiffness
- Winding down and sleeping better
- Warming up before mobility work
- Recovery between competition days
How It Works
How to use the sauna in a session
Start short and cool
New to infrared? Start with 10 to 15 minutes at about 115 to 125°F. Increase time before you increase heat.
Hydrate
Drink water before and after, roughly 16 ounces on each side. Skip alcohol beforehand.
Get out early if needed
Leave the moment you feel dizzy, light-headed or nauseous. There is no prize for staying in.
Cool down or contrast
Sit for a few minutes to cool down, or follow with a short cold plunge if you are cleared for it.
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.
Cold Plunge
A cold plunge is the simplest recovery tool there is: cold water and a few minutes of your attention.
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
- Are pregnant
- Have a heart condition, uncontrolled high blood pressure, or low blood pressure that makes you dizzy
- Take diuretics, blood pressure medication, or anything that makes you dizzy
- Have kidney disease, reduced ability to feel heat, a fever, or a recent surgical wound
- Are under 18: call us before booking
FAQs
Common questions
How hot is an infrared sauna?
Infrared saunas typically run around 113 to 140°F, cooler than a traditional sauna at 150°F or more. Because infrared warms the body more directly, it still produces a solid sweat at those lower air temperatures.
How long should I stay in the infrared sauna?
Beginners do well with 10 to 15 minutes at about 115 to 125°F. Regular users often build to 15 to 25 minutes, and experienced users to 20 to 30. Increase time before you increase heat.
How much does the infrared sauna cost?
Sauna access is part of a Recovery Room session: $45 for 60 minutes or $30 for 30 minutes, with the cold plunge 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.
What should I bring?
A swimsuit or comfortable clothes, a towel if you prefer your own, and water.
Ready to recover?
Infrared Sauna, 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