Hot Water Immersion

1. 1 - Fill a bathtub or large basin with warm to hot water, targeting a temperature between 38–42°C (100–108°F) — use a thermometer to verify.
2. 2 - Slowly lower your body into the water, submerging up to the waist, chest, or neck depending on your recovery goal and tolerance.
3. 3 - Relax your muscles and breathe steadily, allowing the heat to promote blood flow and reduce muscle tension.
4. 4 - Remain immersed for 10–20 minutes, monitoring your comfort level and body temperature throughout.
5. 5 - If targeting specific limbs, submerge only the affected area and gently move the joints through a comfortable range of motion.
6. 6 - Exit the water slowly and carefully to avoid dizziness from the heat; sit upright for a moment before standing.
7. 7 - Dry off, hydrate well, and rest for at least 15–30 minutes post-immersion to allow your body to regulate temperature.