Home Recovery Hub

Build a recovery hub at home.

Ice baths, chillers, saunas, compression boots and massage guns: the same tools we run at the botthms Wellness Hub, sized for a garage, a garden or a club changeroom. Buy outright, or rent for a season, a camp or an event.

Trusted by Vodacom Bulls and Lions players

  • Vodacom Bulls
  • Emirates Lions

Used by South African internationals Morné van As and Kayla la Grange

The protocol

The four moves of a home hub. Same order the Hub uses.

  1. 01 Drain Compression boots after the session. 30 minutes.Flush · Renew
  2. 02 Cool Ice bath at 10–15 °C, 2–5 minutes. Short if you lifted.Renew · Contrast
  3. 03 Heat Infrared sauna to finish. Deep sleep via the core-temp rebound.Flush · Renew
  4. 04 Light Red light before training. Primes without blunting adaptation.Plunge + Glow · Prime
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Every claim, every citation

The same research the Hub protocols are built on.

Cold, heat, compression, light and oxygen, each with a published evidence base. These are the studies our Wellness Hub protocols cite; the home kit uses the same doses.

+0.61 SMD

Cold-water immersion produces a measurable vagal-tone rebound (RMSSD) and lowers IL-6 / TNF-α after training.

Theurot et al., 2024. Systematic review and meta-analysis of post-exercise cold-water immersion and heart-rate variability.

<3 min

Short cold exposure preserves the norepinephrine response without blunting strength adaptation; longer, colder doses after lifting can.

Roberts et al., 2015. Journal of Physiology. Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle.

HSP ↑

Regular sauna raises heat-shock proteins, improves vascular compliance and is associated with lower cardiovascular mortality; a heat finish primes deep sleep through the core-temperature rebound.

Laukkanen et al., 2015. JAMA Internal Medicine. Association between sauna bathing and fatal cardiovascular and all-cause mortality events.

2 h

Intermittent pneumatic compression improves perceived recovery within two hours and supports lymphatic flow after hard sessions.

Maia et al., 2024. Intermittent pneumatic compression for post-exercise recovery: randomised controlled trial.

660/850 nm

Red and near-infrared light supports mitochondrial function and recovery and does not blunt training adaptation.

Leal-Junior, Ferraresi, Forogh et al., 2024. Photobiomodulation in sport: consensus and evidence review.

1.3–1.5 ATA

Mild hyperbaric oxygen improves tissue oxygenation and reduces inflammation.

Hadanny & Efrati, 2020. Frontiers in Neurology. The hyperoxic-hypoxic paradox.

Summaries of published research, not medical advice. Cold immersion and sauna are not for everyone: speak to a doctor if you are pregnant, have a heart condition or Raynaud’s. Full index at wellness.botthms.co.za/science.

Try it at the Hub first

Every system below is bookable in Randburg today.

Fifteen recovery systems, seven guided protocols, one place. Use the exact kit at the botthms Wellness Hub before you buy it for home, and put a session pack toward a purchase.

  • Cold Ice bath10–15 °C, 15 minutes in water. HRV, inflammation, nervous-system reset. R175 · R150 memberBuy for home
  • Compression Recovery boots30-minute pneumatic session. Lactate clearance, less soreness. R175 · R150 memberOwn it →
  • Heat Infrared sauna40–60 °C full-spectrum. Sleep, cardiovascular health, HRV. R175 · R150 memberBuy for home
  • Light Red light therapy660 nm + 850 nm full body. Recovery without blunting adaptation. R150 · R125 memberHub only
  • Pressure Hyperbaric chamberMild HBOT, 1.3–1.5 ATA, 60 minutes. R650 · R500 memberHub only
  • Hands Sports massage45 minutes with a qualified therapist. R650 · R600 memberHub only
  • Movement PhysioHPCSA-registered physiotherapist, 45 minutes. R750Hub only
  • Circulation Intermittent vacuum therapyNegative-pressure session for tired legs. R500 · R450 memberHub only
  • Water Oxygen therapyOxygen nanobubble hydrotherapy. R450 · R425 memberHub only
  • Assessment InBody scanFive-minute body composition baseline. R350 · R300 memberHub only
Book a sessionbotthms Wellness Hub · Randpark Golf Club, Randburg · Memberships from R899/month

Ambassadors

South African internationals recover with botthms.

A sprinter and a decathlete: two of the most demanding programmes in athletics, and the same recovery tools you can use at home or book at our Randburg Hub.

Request a quote

Get your written quote.

Tell us where it's going and who will use it. We come back within one working day with the right spec, the final price, delivery and installation, and rent-to-own options.

  • N°01Delivery and installation across Gauteng, courier nationwide
  • N°02Local support by chat and email, before and after you buy
  • N°03Rent-to-own and business finance available

No obligation. One reply from a person within a working day.

Questions

Good questions.

Ice bath or chiller?

An ice bath is the tub; a chiller keeps the water at a set temperature so you never buy ice. Start with the tub; add a chiller when you use it more than three times a week.

How cold and how long?

10–15 °C for 2–5 minutes after hard sessions. Colder and longer is not better. Skip it in the hours after strength work if muscle growth is the goal.

Can I rent first?

Yes. Rent an ice bath, chiller or recovery boots for a camp, a season or an event and put the rental toward a purchase.

Do you install?

Gauteng installation and setup is available on ice baths and chillers. Ask for a quote.

Can I try it first?

Yes. Book an ice bath or infrared sauna session at the botthms Wellness Hub at Randpark Golf Club, Randburg, before you commit.

Read next

Go deeper.

Read Recovery boots in South Africa Buy, rent or book Read → Read Rentals Ice baths, boots and guns for teams and events Read → Visit botthms Wellness Hub Try it all at Randpark before you buy Read → Read Compression boots: do they work? What the evidence says Read →