Contrast Therapy: Pairing Infrared Sauna With Cryotherapy

Updated October 20, 2026 · 2 min read

Contrast therapy with infrared sauna and cryotherapy at iCRYO St. Johns

Hot. Then cold. Then that incredible, wide-awake, refreshed feeling.

Contrast therapy, alternating heat and cold, has been used for generations, from Nordic sauna-and-cold-plunge traditions to modern pro sports recovery rooms. At iCRYO St. Johns, you can do it with infrared sauna and cryotherapy under one roof.

What Is Contrast Therapy?

Contrast therapy means moving between hot and cold. Heat relaxes muscles and widens blood vessels. Cold constricts them. Switching between the two creates a "pumping" effect that many people find great for recovery.

How It Works With Sauna and Cryo

Heat: infrared sauna

Warmth relaxes muscles, increases circulation and brings on a deep sweat. Learn more in What Is an Infrared Sauna?

Cold: cryotherapy

Up to about 3 minutes of extreme dry cold triggers your body's cold response, leaving you alert and energized. Learn more in What Is Whole-Body Cryotherapy?

Benefits People Love

Recovery after workouts, races or long days outdoors
Less soreness
Energy boost from finishing cold
Relaxation from the heat
Better mood, a reset for body and mind

How to Do Contrast Therapy at iCRYO

A simple approach. Our team will help you personalize it.

Hydrate before you start
Infrared sauna: warm up and relax
Cool down briefly and dry off completely (moisture makes cryo feel colder)
Cryotherapy: up to about 3 minutes
Rehydrate and enjoy the rush

Sauna first or cryo first?

Many people end with cold for an energizing finish. If you want to relax before bed, ending with heat may feel better. There's no single right answer.

Who Should Talk to Us First?

Check with our team before trying contrast therapy if you:

Have heart conditions or high blood pressure
Have Raynaud's or cold sensitivity
Are pregnant
Feel unwell or have a fever

Contrast Therapy for Northeast Florida Athletes

After a long run, a hot ride or a tournament weekend, contrast therapy is a great way to recover. Add compression therapy for tired legs. Read Cryotherapy for Runners, Golfers and Weekend Athletes in St. Johns.

Compare cold options in Whole-Body Cryotherapy vs. Ice Baths.

Ready to feel the hot-cold difference?

Infrared Sauna in St. Johns, FL

iCRYO St. Johns is at 120 Durbin Pavilion Dr Suite 103, St. Johns, FL 32259, in Durbin Pavilion with free on-site parking. We welcome clients from Fruit Cove, Julington Creek, Nocatee, Ponte Vedra, World Golf Village and St. Augustine.

Questions? Call (904) 513-8877.

Infrared Sauna FAQs

What is contrast therapy?

Contrast therapy alternates heat and cold, such as an infrared sauna session followed by cryotherapy, to support recovery, circulation and an energized feeling.

Should I do sauna or cryotherapy first?

Many people do sauna first to warm and relax, then finish with cryotherapy for an energizing finish. Some prefer the reverse. Our team can help you choose.

What are the benefits of contrast therapy?

People use contrast therapy to support recovery, ease soreness, boost energy and feel refreshed. Research on contrast therapy is promising but still developing.

Is contrast therapy safe?

For most healthy people, yes. Talk with our team first if you have heart conditions, blood pressure issues, Raynaud's or are pregnant.

iCRYO St. Johns Team

The iCRYO St. Johns team helps clients across St. Johns County look and feel their best.

What Is an Infrared Sauna? How It Differs From Regular Heat

Infrared saunas warm your body directly with infrared light at lower air temperatures than traditional saunas. Learn how they work at iCRYO St. Johns, FL.

Infrared Sauna Benefits: What Science Supports

Relaxation, muscle relief, a deep sweat and heart-healthy heat. Here are the benefits of infrared sauna and what research really shows. St. Johns, FL.

Whole-Body Cryotherapy vs. Ice Baths: Which Is Better?

Cryotherapy takes 3 minutes in dry cold. Ice baths take 10+ minutes in freezing water. Compare comfort, convenience and recovery to choose your cold therapy.

Learn more about Infrared Sauna in St. Johns, FL

View the Infrared Sauna service page →