Contrast therapy session at R3BOOT Mumbai
Recovery Service

Contrast Therapy in Mumbai

Ice bath and infrared sauna in a clinically structured protocol. Day and Night Cycle. Supervised by physiotherapists at R3BOOT Dadar.

HOW IT WORKS //

What contrast therapy does to your body

When you alternate between heat and cold, your body responds at a vascular level. Repeating the cycle two to three times creates a pumping action that clears metabolic waste at a rate passive rest cannot match.

70°C
6–8°C
CYCLE
01

Heat phase at 70°C

Blood vessels dilate. Blood flow to muscles increases. Oxygen and nutrients reach damaged tissue. Muscle tension decreases.

02

Cold phase at 6–8°C

Blood vessels constrict. Blood and metabolic waste - lactic acid, inflammatory cytokines - are forced away from muscles. Swelling reduces.

03

The alternation effect

Repeating the cycle creates a vascular pumping action. Research shows contrast therapy reduces perceived muscle soreness significantly more than cold immersion alone.

PHASE BENEFITS //

Benefit of Cold Plunge and Benefit of Sauna

Every contrast session uses both. Cold and heat do different jobs. Together they create the vascular pump that rest cannot match.

Supervised cold plunge ice bath at R3BOOT Mumbai

COLD PHASE

Benefit of Cold Plunge

  • Less swelling after load

    Cold constricts blood vessels. That drop in blood flow helps settle acute inflammation after training or a long desk day.

  • Waste moves out of muscle

    The pressure shift pushes lactic acid and inflammatory by-products away from fatigued tissue faster than sitting still.

  • Soreness the next morning

    Lower muscle temperature slows the inflammatory cascade from hard sessions. Most clients notice easier DOMS within 24 hours.

  • A sharper nervous-system reset

    Guided immersion at 6–8°C is a controlled stressor. Breathing first, then cold, then you come out clearer.

Infrared sauna session at R3BOOT Mumbai

HEAT PHASE

Benefit of Sauna

  • Circulation opens up

    Infrared heat at 70°C dilates vessels, so oxygen and nutrients reach tight, under-recovered muscle.

  • Tissue actually warms

    Infrared warms muscle from within, not only the air around you. Soft tissue loosens before you step into cold.

  • Cold becomes more effective

    Heat first primes the vascular pump. The ice bath that follows clears more waste than a plunge with no warm phase.

  • Night Cycle ends on heat

    Finishing in sauna supports wind-down and sleep. We use this sequence when recovery, not another training block, is still ahead.

R3BOOT PROTOCOL //

Day & Night Cycles

Half Cycle is a 30-minute sequence. Full Cycle is a separate 60-minute protocol with longer heat phases and an extra round. Same Day or Night type throughout: Day still ends cold, Night still ends heat. Your physiotherapist picks Day or Night at intake based on your schedule; we do not mix them in one session.

End cold · stay energised

Day Cycle

Training, work, or activity still ahead in your day

Always finishes on: Ice bath (6–8°C)

30 min

₹2,500

Half Cycle

60 min

₹3,500

Full Cycle

Half Cycle (30 min): Sauna 10 min → ice bath 3 min → rest & hydrate 3 min → sauna 10 min → ice bath 3 min → rest, hydrate & shower (ends cold)

Full Cycle (60 min): Sauna 15 min → ice bath 3 min → rest 3 min → sauna 15 min → ice bath 5 min → rest 3 min → sauna 12 min → ice bath 3 min → rest 1 min (ends cold)

End heat · deep recovery

Night Cycle

Recovery, stress relief, sleep. Often before sports massage when booked together

Always finishes on: Infrared sauna (70°C)

30 min

₹2,500

Half Cycle

60 min

₹3,500

Full Cycle

Half Cycle (30 min): Sauna 8 min → ice bath 3 min → rest 3 min → sauna 8 min → ice bath 3 min → rest 1 min → sauna 4 min (ends heat)

Full Cycle (60 min): Sauna 12 min → ice bath 3 min → rest 3 min → sauna 12 min → ice bath 5 min → rest 3 min → sauna 10 min → ice bath 3 min → rest 3 min → sauna 6 min (ends heat)

Sauna at 70°C, ice bath at 6–8°C. Temperatures may only be reduced on your request. Shower before the session is required; hydrate with water and electrolytes (no caffeine beforehand).

Namrata
Sonal
Jugal
Google
Google Reviews
5.0
500+ happy clients

15+ Years

Clinical Experience

Protocols built for recovery.

Physio-Led

Supervised Sessions

Guided heat and cold cycles.

Day & Night

Cycle Protocols

Matched to your training day.

YOUR SESSION //

What to expect at R3BOOT

Half Cycle is 30 minutes; Full Cycle is 60 minutes, plus intake and post-session check-in.

01
01

Health Assessment

Short intake covering your training background, injury history, and any health conditions, plus a blood pressure check. Your physiotherapist confirms contrast therapy is right for you and selects Day or Night Cycle based on your schedule.

02
02

Breathing Prep and Supervised Protocol

Compulsory shower, then controlled breathing before cold. Sauna (70°C) and ice bath (6–8°C) in your Day or Night Half or Full Cycle under team guidance.

03
03

Post-Session Check-in

We review how your body responded. Most clients feel reduced soreness and improved clarity within 30-60 minutes. We advise light movement for the remainder of the day.

04
04

Clinical Hygiene Standards

Sauna, ice bath, and changing areas are cleaned and sanitised between every session. Fresh towels, filtered water, and single-use disposables where needed — held to clinical standards throughout.

RECOGNITION //

Sound familiar?

If any of these feel like your week, recovery is the variable you're missing.

01
Still sore two days after training
Still sore two days after training

DOMS that lingers past 48 hours and cuts your next session short.

02
High training volume, slow recovery
03
Performance drops mid-week
04
Tight muscles stretching cannot fix
05
Post-match fatigue lasting too long
06
Sleep disturbed by muscle discomfort
Ice Bath
Contrast
Cold vasoconstriction only
Vascular pumping (dilate + constrict)
Moderate
Higher, pumping clears more metabolic waste
Good
Stronger, especially for DOMS
High adrenaline response
Balanced: stimulating then calming
Moderate
Better recovery of muscle function
Intense, no warm phase
More manageable with hot phases
Acute inflammation, competition day
Sub-acute recovery, high training loads
HYGIENE //

Clean water. Clean setup. Every session.

Cold and heat therapy only works when it is administered safely. Our ice bath and sauna are cleaned and screened between every client, not at the end of the day.

01

Filtered ice bath water

Ice bath water is filtered and screened after every single session, not just at the end of the day.

02

Sanitised between sessions

Sauna, tub, and changing areas are cleaned and sanitised before every client, not on a daily schedule.

03

Fresh towels, every time

Every client is given a fresh, laundered towel. Nothing is reused between sessions.

04

Clinical hygiene standard

Single-use disposables where needed, held to the same hygiene standard as our physiotherapy clinic.

MUMBAI //

Why Mumbai Chooses
Contrast Therapy

Heat, humidity, long desk days, and heavy training all stack recovery debt. Contrast therapy helps athletes, gym goers, and corporate professionals reset circulation, reduce soreness, and feel sharper again.

Athletes & Sport
Gym Goers
Corporate Pros
Desk Workers
Cricket Players
Runners & Swimmers

We combine contrast therapy with sports massage, physiotherapy and sports psychology for complete, stage-wise recovery.

Athlete in ice bath cold immersion at R3BOOT Mumbai
01
ICE BATH

Reduces inflammation, controls swelling, lowers muscle temperature.

Infrared sauna session at R3BOOT Mumbai
02
INFRARED SAUNA

Improves circulation, relaxes muscles, prepares body.

Recovery session at R3BOOT Mumbai
03
RECOVERY SESSION

Promotes recovery, restores balance, enhances performance.

Our Team

The team behind
your recovery.

Dedicated professionals.
Real care.

Dr. Hiral Parikh
Dr. Vaishali Rauniyar

Dr. Hiral Parikh

Lead Physiotherapist
15+ Years Experience
Meet the Team
Patient Stories

What clients say

Google Review
5.0
Chandrakant Chande

Chandrakant Chande

Local Guide · 24 reviews

2 months ago
“Reboot team was wonderful. Navigated me through the entire contrast therapy experience with great insights. My body also feels lighter and better. Would definitely recommend this place for someone looking for good recovery.”
Verified Google Review
Google Review
5.0
Dharmesh Thakkar

Dharmesh Thakkar

Google User · 8 reviews

3 months ago
“The deep tissue massage, cupping therapy, and ice water treatment helped relieve my body stiffness tremendously, while the sauna session left me feeling completely rejuvenated. Professional and well-equipped.”
Verified Google Review
Google Review
5.0
Namrata Doshi

Namrata Doshi

Local Guide · 12 reviews

1 month ago
“The team is highly professional, knowledgeable, and genuinely caring. From the initial assessment to the recovery plan, everything was clearly explained and tailored to my needs. Highly recommend R3BOOT.”
Verified Google Review
Google Review
5.0
Sonal Malik

Sonal Malik

Google User · 6 reviews

4 months ago
“The Pilates sessions were highly personalized, with clear focus on alignment and core strength. I have already noticed better posture and reduced stiffness. Highly recommend for anyone serious about long-term physical wellness.”
Verified Google Review
Google Review
5.0
JugalKishore Shah

JugalKishore Shah

Google User · 3 reviews

5 months ago
“Excellent idea brought into reality. People will love to take benefit of it. Very professionally done. Keep it up and maintain high standard of services.”
Verified Google Review
Google Review
5.0
Arjun

Arjun

Google User · 5 reviews

1 month ago
“Wonderful experience. It is one of those places you actually wait to visit again because the first time was so amazing. Highly recommended!”
Verified Google Review
LOCATION //

Visit us at R3BOOT Dadar

Palai Plaza, 203, Swami Gyan Jivandas Marg

Dadar East, Mumbai, Maharashtra 400014

Monday - Tuesday8:00 AM - 9:00 PM
Wednesday8:00 AM - 4:00 PM
Thursday - Saturday8:00 AM - 9:00 PM
Sunday2:00 PM - 9:00 PM
Call to BookGet Directions
FAQ //

Frequently Asked Questions

Still unsure? Call +91 97023 68612 or WhatsApp us.

Book a session in Mumbai

R3BOOT, Dadar. Open Monday to Saturday. Our physiotherapists will tell you honestly if this is the right starting point for your recovery.

Call to BookWhatsApp

Dadar, Mumbai

RECOVERY SERVICES //

Ice Bath, Sauna & Locations

Ice Bath MumbaiCold Plunge MumbaiInfrared SaunaNear BandraDadarLower ParelAndheriWorli
KEEP EXPLORING //

Other Ways to Recover

Physiotherapy

Physiotherapy

Expert care to restore movement and function.

EXPLORE
Pilates

Pilates

Pilates is a scientifically guided movement approach designed to support complete and long-term recovery, not just temporary pain relief.

EXPLORE
Compression Therapy

Compression Therapy

Normatec 3 Full Body dynamic air compression for legs, hips, and arms. Flush fatigue, boost circulation, and recover faster at R3BOOT Dadar.

EXPLORE
Aqua Therapy

Aqua Therapy

Recovery through the therapeutic power of water.

EXPLORE

30 min Half

₹2,500

60 min Full

₹3,500

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