Tips for Combining Cryotherapy, Infrared Sauna, and LED Light Therapy
Looking for a way to get more out of your recovery routine? Combining cryotherapy, infrared sauna, and LED light therapy can unlock deeper benefits in less time. This guide explains how these modalities work together, the best session orders, and how to choose your finish (heat or cold) based on how you want to feel after.
Why Combine These Modalities?
Each therapy works differently—but together, they create a powerful sequence that supports circulation, detoxification, muscle recovery, skin health, and nervous system balance.
- Cryotherapy rapidly cools the body, decreasing inflammation, easing sore muscles, and boosting endorphins.
- Infrared sauna uses gentle heat to increase blood flow, flush toxins, and promote deep relaxation.
- LED light therapy (aka photobiomodulation) targets tissues with specific wavelengths to support healing, collagen production, and cellular energy.
When combined, these contrast-based therapies can help you recover faster and feel better—without spending hours on separate appointments.
→ Learn more about the benefits of cryotherapy for recovery.
Recommended Orders
1) Heat + Light → Cold (Recommended for Most)
Infrared Sauna + LED Light Therapy (20–30 min) → Cryotherapy (2–3 min)
- Why it works: Warming first relaxes muscles and improves circulation. Stacking LED during sauna supports cellular repair while you’re already comfortable and still. A short cryo finisher reduces residual inflammation and provides an energizing reset.
- Good for: General wellness, post-workout recovery without feeling sluggish, daytime sessions when you want to leave clear and alert.
2) Cold → Heat + Light → (Optional) Cold (Popular with Contrast Lovers & Athletes)
Cryotherapy (2–3 min) → Infrared Sauna + LED (20–30 min) → Optional Cryotherapy (1–2 min)
- Why it works: Opening with cold provides a strong anti-inflammatory hit and nervous-system wake-up. Moving into heat + light opens circulation and supports recovery, and an optional second cryo “locks in” a crisp anti-inflammatory finish.
- Good for: Heavy training blocks, people who love clear, stimulating finishes, and days you want maximum inflammation control.
Should You Finish with Heat or Cold?
Ending with Heat (Sauna + LED last)
Feels: Warm, relaxed, heavy-limbed calm
- Best for: Evenings, sleep support, deep relaxation days, DOMS relief when you want to feel mellow after.
- Potential benefits: sustained vasodilation and circulation for nutrient delivery; enhanced parasympathetic tone (downshifts stress); may support sleep quality if done later in the day; excellent LED absorption while tissues are warm and perfused.
Ending with Cold (Cryo last)
Feels: Alert, clear, “switched on”
- Best for: Mornings or midday, post-workout inflammation control, pre-event focus, days you want to leave energized.
- Potential benefits: sharper mental clarity and mood via catecholamine/endorphin response; acute anti-inflammatory effect after the sauna “flush”; may reduce post-heat fatigue, leaving you refreshed.
Quick selector: If you want calm/sleep → finish with heat. If you want focus/energy/anti-inflammation → finish with cold.
How Often to Combine
- Beginners: 1–2 times per week
- Active / training clients: 3–4 times per week
- Maintenance: 1–2 sessions weekly for general wellness
Consistency matters more than intensity. Over time, your body adapts and recovery becomes faster, sleep improves, and energy levels rise.
Planning ahead? Explore our membership options to save on regular sessions.
Recovery Tips
- Hydrate before and after your session. (Electrolytes help!)
- Stand up slowly between modalities; sit if light-headed.
- Stack smart: after workouts or on rest days for targeted recovery.
- Time of day: evening pairs well with a heat finish; mornings/afternoons with a cold finish.
- Recover socially: bring a friend—accountability boosts consistency.
FAQs
Is it safe to do all three in one session?
For most healthy individuals, yes. Always consult your physician if you have cardiovascular conditions, are pregnant, or have other medical concerns.
Read our wellness safety guidelines for more details.
What if I only have time for two therapies?
Pair cryotherapy with sauna for a strong contrast-therapy effect, or sauna + LED for relaxation and skin support.
How long should I wait between modalities?
At Recover Well, transitions are seamless. You can go straight from cryo into sauna + LED, or take a few minutes to rehydrate first.
Which order should I choose?
If you want to leave mellow, choose a heat finish (Sauna + LED last). If you want to leave alert and inflammation-controlled, choose a cold finish (Cryo last).
The Science (Quick)
These modalities work through nervous system regulation and cellular signaling:
- Cryotherapy triggers vasoconstriction followed by vasodilation—helping flush inflammatory byproducts.
- Infrared heat increases circulation and activates heat-shock proteins, aiding muscle repair.
- LED light therapy supports mitochondrial energy (ATP) production and tissue recovery (photobiomodulation).
Together, they promote balance: heat to open and relax, light to restore, and cold to reset and refine.
→ Learn more about the science behind contrast therapy.
Ready to Try It?
Experience the benefits of contrast and light therapy in one visit. Book a stacked session at Recover Well—where cryotherapy, infrared sauna, and LED light therapy are designed to work together for faster recovery, better skin, and total rejuvenation.
Key Takeaways
- Heat + Light → Cold is a great default for most clients.
- Cold → Heat + Light → (Optional) Cold is popular for contrast fans and athletes.
- Finish with heat for calm and sleep; finish with cold for clarity and inflammation control.
- Hydrate, transition slowly, and be consistent—benefits build over time.
Or, join our monthly Social Club event to try a session and connect with the Recover Well community.
