Education
Recovery & Rehab Guides
Evidence-based guides to recovery and rehabilitation — written by our Level 5 sports therapists in Altrincham. Honest about what the research supports, and what it does not.
Sauna and Ice Bath in Altrincham: Your First Session
The sauna and ice bath are open. First-time sauna tips, what to wear and bring, how long to stay in, sauna before or after the cold plunge, and how to book.
What is Contrast Therapy?
How alternating sauna heat and ice-bath cold drives recovery — the physiology, the protocol, and who it is for.
Ice Bath Benefits
What cold water immersion actually does to the body — the evidence, temperatures, timing, and safety.
Sauna Benefits
What heat exposure does to the body — cardiovascular adaptation, recovery, and the myths debunked.
Sports Massage Benefits
What sports massage does, when to use it, and exactly what the evidence supports.
Ice Bath vs Cryotherapy
Two cold-recovery methods compared — temperature, cold load, the evidence for muscle recovery, and how to choose.
How Much Does an Ice Bath & Sauna Cost?
Ice bath and sauna session pricing explained — what £20 includes at RE:UP, how UK prices compare, and when membership is better value.
Home Sauna vs Professional Sauna
Is a home sauna worth it? The real cost of buying and running one, versus trying the sauna at a professional facility first.
Marathon Recovery
How to recover properly after race day — the first 24 hours, the week-by-week plan, when to run again, and when soreness needs assessing.
The Recovery Routine Every Runner Needs
How many rest days you need, when to book a sports massage, when an ice bath earns its place, plus a weekly template you can copy.
Contrast Therapy for Beginners
Your first ice bath, minute by minute. What to expect, what to bring, how to breathe, and the mistakes beginners make.
Sauna for Heat Tolerance
How regular sauna exposure builds heat adaptation for training and racing. What changes, how long it takes, and how fast it fades.
Dry Cupping Benefits
What cupping genuinely does for muscle pain and tightness, what the marks actually are, and the claims that do not hold up.
Injury recovery
Looking for an injury rehab programme?
Structured 4-week plans for common sports injuries — rotator cuff, lower back, knee, hamstring and more.
Want a recovery plan built around you?
Guided ice bath recovery sessions, Level 5 qualified sports massage, and 1:1 injury assessment with our sports therapists at RE:UP Altrincham. If you are not sure which one you need, start with an assessment and we will build the plan around you.