The Complete Sports Recovery Guide for ASU Student Athletes

Recovery for ASU Student Athletes: What Works and When to Use It

Gains happen during recovery, not during training. Skip it consistently and you get plateaus, overuse injuries, and burnout. Here's what's available in Tempe and how to use it.

The Main Modalities

Infrared sauna - heat penetrates muscle tissue directly, reduces soreness, improves circulation and sleep. Sessions run 30-45 minutes. Best value for regular use - monthly memberships bring per-session cost down significantly. HOTWORX on Apache Blvd offers infrared sessions integrated with guided workouts.

Cryotherapy - two to three minutes at -200 to -250°F, rapid inflammation reduction. Best the day after hard competition or a heavy lift. Expect $25-45 per session at most Tempe locations.

Float therapy - Epsom salt pod, zero stimulus, full nervous system reset. One 60-minute session can feel like several hours of deep rest. Most expensive option at $60-80, but most studios offer first-time deals.

Massage therapy - most research-backed option for soreness and range of motion. 60 minutes runs $60-100. On a tight budget, a foam roller and percussion gun cover most of the same ground for a one-time $30 investment.

Simple Weekly Framework

• Monday - light walking, foam rolling, stretching

• Tuesday and Thursday - cold shower post-practice, percussion device before bed

• Wednesday - infrared sauna or 30-minute massage if schedule allows

• Friday - gentle recovery only, short float or contrast shower before competition

• Sunday - cryo or longer float to reset for the week ahead

Budget First

ASU Recreation Centers include pools, hot tubs, and steam rooms in your student fees. Use them every week. Add premium modalities during your heaviest training weeks or right after competition - not as a baseline habit.