Mark, 34, works in construction and plays social rugby every Saturday morning in Coomera. By Monday, he'd be hobbling around site. Tuesday he'd still be stiff. By Wednesday he'd finally feel normal—just in time to do it all over again. Then he discovered cold plunge therapy at Between Rounds in Ormeau.
This is his story, in his own words.
The Problem
"I'm not 21 anymore. Saturday morning rugby with the boys used to be fun and games. Now I wake up Sunday morning feeling like I've been hit by a truck. Everything hurts—quads, hamstrings, shoulders, back. Even my ribs hurt if it was a particularly rough game."
"I'd spend the whole week recovering just to do it again. My missus would joke that I'd crawl out of bed on Sunday like an old man. She wasn't wrong."
What I'd Tried
"Ice packs, foam rolling, stretching, ibuprofen, sports massages—you name it, I tried it. They'd help a bit, but nothing really solved the problem. I'd still be sore for days. I started wondering if I was too old for rugby, which is depressing when you're only 34."
First Cold Plunge
"One of the blokes at work mentioned cold plunge therapy. I'd seen it on Instagram with all the wellness influencers and thought it was just trendy nonsense. But he swore by it, said it cut his recovery time in half. So I figured, why not."
"I booked a session at Between Rounds in Ormeau—it's inside the Double Dose gym, easy to find off the M1. First plunge was brutal. Three minutes in ice-cold water felt like an eternity. But when I got out, I felt... different. Lighter. My legs didn't feel as heavy."
The Difference
"I went in Sunday afternoon after a particularly brutal game. By Monday morning, I wasn't hobbling. I mean, I was still a bit sore—but functional sore, not debilitating sore. Tuesday I felt fine. Wednesday I was back to normal."
"That never happened before. Usually I'd still be walking like a penguin on Tuesday."
The Routine Now
"I do cold plunge Sunday afternoon after rugby, then infrared sauna on Tuesday or Wednesday. The cold helps with inflammation and soreness immediately. The sauna helps me loosen up mid-week and sleep better. Between the two, I feel like I've added five years back to my body."
"I've also started doing 10 minutes in the cold plunge on Thursday morning before rugby. Don't know if it's placebo or real, but I feel sharper during games. Recovery after is definitely faster though—that's not placebo."
Why It Works (The Boring Science Bit)
"I'm not a scientist, but the way it was explained to me: cold water constricts blood vessels and reduces inflammation. When you get out, blood rushes back in and flushes out all the metabolic waste from damaged muscle. That's why you feel better faster."
"Infrared sauna increases blood flow, relaxes muscles, and helps with overall recovery. It's the opposite of cold—heat instead of ice—but they work well together."
The Mental Side
"Here's the thing nobody talks about: it's not just physical. After a hard week at work, sitting in 3°C water for three minutes forces you to be present. You can't think about emails or deadlines when you're that uncomfortable. Your brain just focuses on breathing and not freaking out."
"By the time you get out, you feel mentally reset. Like you've hit a reset button on stress. That's worth the price alone."
Is It For Everyone?
"If you're doing any kind of physical activity on weekends—footy, rugby, surfing, running, whatever—and you're sore for days after, yeah, try it. If you're dealing with chronic inflammation, dodgy joints, or just feel stiff and beat up all the time, also try it."
"The cold plunge isn't fun. Let's be clear about that. It's uncomfortable. But uncomfortable for three minutes beats being sore for three days."
What I'd Tell Someone Considering It
"Don't overthink it. Book a single session, try it out, see how you feel. I was skeptical. Now I'm a regular. My recovery time is genuinely half what it used to be. I can train harder, play longer, and still function like a normal human on Monday."
"That's worth more than any foam roller or sports massage I've ever paid for."
Editor's note: Mark's experience is anecdotal and not medical advice. Recovery benefits vary by individual. Between Rounds Sports Recovery is located inside Double Dose Performance Centre in Ormeau, Northern Gold Coast. Services include cold plunge (3°C), infrared sauna, and stretch/recovery areas. Book online at book.betweenrounds.com.au