Cryotherapy and Sauna in Abu Dhabi
Tools to Help Athletes Reset for the Season
INTRODUCTION
Athletes in Abu Dhabi and across the UAE often finish a competitive season with accumulated fatigue, soreness, and mental stress. Before a new training cycle begins, planned recovery can restore physical readiness and psychological balance. Two popular modalities available at many Abu Dhabi recovery centers are whole-body cryotherapy (WBC) and infrared sauna. Each offers distinct benefits for a seasonal reset.
Whole-Body Cryotherapy (WBC): Cooling Down to Recover
What it is: WBC exposes the body to extremely cold, dry air (about −100 to −160 °C) for ~2–3 minutes in a supervised chamber. Protocols vary slightly by device and operator, but they are not water-based and do not use 11–15 °C temperatures. PMC+1
Why athletes use it: Reviews and consensus summaries report reduced delayed-onset muscle soreness (DOMS) and favorable shifts in some damage/inflammation markers (e.g., creatine kinase, cytokines) after hard training—helpful when transitioning into pre-season. Evidence quality is mixed and still evolving, but reductions in perceived soreness are commonly reported. PubMed+1
Mind-body effects: Clinical overviews also note improved alertness and reduced perceived stress following WBC; however, authors emphasize that cryotherapy remains experimental with inconclusive research overall—so individualize and monitor response. Mass General Brig
How to use (typical, device-guided ranges):
Exposure: ~2–3 minutes at ~−110 to −140 °C (some systems operate within −100 to −160 °C).
Frequency: 2–3×/week during recovery blocks; adjust to tolerance and training load.
Caution: Avoid immediately before explosive sessions; screen for contraindications (e.g., cardiovascular disease, pregnancy) and follow staff guidance. PMC+1
Infrared Sauna: Warming Up to Reset
What it is: Infrared saunas warm the body directly and typically run ~45–60 °C, lower than traditional Finnish saunas (≈80–100 °C). Many athletes find the lower heat more tolerable while still achieving a strong sweat response. PMC+1
Why athletes use it: Heat promotes vasodilation and circulation, easing stiffness and supporting tissue repair. Repeated heat exposure activates heat-shock proteins (HSPs), which help with cellular stress tolerance—useful heading into a new block. Psychological benefits include relaxation and improved sleep for many users. Wiley Online Library
How to use (typical ranges):
Duration: 15–40 minutes per session.
Frequency: 2–4×/week in recovery weeks.
Caution: Hydrate well; cool down gradually; check medical suitability if you have cardiovascular conditions. Wiley Online Library
Can You Combine Them?
- Cold and heat can be complementary. In endurance settings, both WBC and sauna have shown beneficial post-exercise protein profile changes, with some data suggesting slightly greater effects from sauna for certain markers. Use contrast thoughtfully and track your individual response. PubMed
Quick Reset Plan (Example for UAE Athletes)
Week 1–2 (post-season):
WBC: 2 sessions/week (device-guided ~2–3 min at ~−110 to −140 °C).
Infrared sauna: 2–3 sessions/week (15–20 min at ~45–60 °C).
Monitor: Sleep, DOMS, resting HR, mood/alertness, and readiness to train; adjust if legs feel “flat” after cold exposure.
References
Costello JT, et al. Whole-body cryotherapy for preventing and treating muscle soreness after exercise in adults. Cochrane Database Syst Rev. 2015. PubMed+1
Kuśmierczyk J, et al. Whole-body cryotherapy entails short exposures to −100 to −160 °C. Int J Environ Res Public Health. 2024. PMC
Mass General Brigham. Cryotherapy for Athletes (benefits & cautions). 2024. Mass General Brigham
Hussain J, Cohen M. Clinical effects of regular sauna bathing: a systematic review. Evid-Based Complement Alternat Med. 2018. (Infrared typically 45–60 °C; traditional 80–100 °C.) PMC
Michnik A, et al. Sauna vs WBC: proteomic changes in athletes. Complement Ther Med. 2020. PubMed