An ice bath and Normatec leg compression opened at Almas Tower on 7th September, joining the Himalayan salt sauna. All included in membership. What each one does and when to use it.

Ice baths reduce soreness but blunt muscle growth after lifting. The safe beginner protocol, the timing rule, and what 55 trials actually found.

Compression therapy reduces perceived soreness but does not improve performance or clear lactate. What 17 randomised trials found, and how it fits a real recovery routine.