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HQ Recovery

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Services — HQ Recovery Dublin

Dublin's Premier Recovery Spa · 84b Shandon Gardens

Recover.
Recharge.
Perform.

Four science-backed therapies. Two expert protocols. One place in Dublin where serious recovery actually happens.

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Explore Services
4
Signature Therapies
2
Expert Protocols
45–60
Minutes Per Session
7
Days a Week

Our Services

Advanced therapies, expertly delivered

Every modality at HQ is evidence-backed and sequenced with purpose. Hover each service to see the science.

Sauna at HQ Recovery
Research Evidence
"Regular sauna use post-exercise can improve endurance and speed recovery by increasing plasma volume." — Scoon et al., Journal of Science and Medicine in Sport (2007)

01

Sauna

The Heat Treatment

Detox, de-stress, and soothe your body in our modern sauna at 70–90°C. The therapeutic heat supports deep muscle recovery, promotes cardiovascular health, and enhances overall well-being.

  • Supports muscle recovery & reduces soreness
  • Promotes cardiovascular health
  • Flushes toxins through deep perspiration
  • Linked to lower risk of heart & brain disease
Sports Recovery Wellness Protocol
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Jacuzzi at HQ Recovery
Research Evidence
"Warm water immersion reduces cortisol levels and anxiety, promoting parasympathetic activation and calming the mind." — Nishi et al., Journal of Physiological Anthropology (2005)

02

Jacuzzi

The Hydro Therapy Pool

Relax and unwind in our state-of-the-art jacuzzi at 38–40°C. Designed to ease muscle tension, improve circulation and promote deep relaxation — perfect after a tough workout or a long day.

  • Eases muscle tension & joint stiffness
  • Improves blood circulation
  • Lowers cortisol — the body's stress hormone
  • Promotes deep physical and mental relaxation
Sports Recovery Wellness Protocol
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Cold plunge at HQ Recovery
Research Evidence
"Cold water immersion reduces perceived muscle soreness and speeds recovery post-exercise. Cold plunges are most effective within 30 minutes post-workout." — Hohenauer et al., European Journal of Applied Physiology (2015)

03

Cold Plunge

The Cold Plunge Pool

Cold water immersion at 10–15°C — one of the most powerful recovery tools available. The shock of cold triggers a cascade of physiological benefits that no passive method can replicate.

  • Dramatically reduces inflammation & DOMS
  • Boosts mood via norepinephrine & dopamine spike
  • Accelerates recovery between training sessions
  • Builds mental resilience and discipline
Sports Recovery Wellness Protocol
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Compression boot therapy at HQ Recovery
Research Evidence
"Pneumatic compression enhances lactate clearance and reduces delayed onset muscle soreness (DOMS). Compression before cold exposure ensures better fluid mobility when inflammation is still high." — Hotfiel et al., Journal of Strength and Conditioning Research (2017)

04

Compression Boot Therapy

Compression Boot Therapy

Dynamic compression boots accelerate your recovery by boosting venous return and lymphatic drainage. Ideal for reducing muscle soreness, flushing toxins — perfect for athletes who train hard.

  • Reduces muscle soreness rapidly post-training
  • Boosts venous return & lymphatic drainage
  • Flushes metabolic waste from the legs
  • Trusted by professional athletes worldwide
Sports Recovery Wellness Protocol
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The HQ Recovery Protocols

Same four therapies.
Two different journeys.

Sequence matters. Our protocols are built on peer-reviewed research to ensure every session delivers maximum benefit for your specific goal.

45–60 Minutes · Ideal for Athletes & Post-Training

Sports Recovery Protocol

Reduce muscle soreness, enhance recovery, and promote circulation post-exercise.

I
Compression Boots
20 minutes
Kick-starts recovery by increasing venous return and lymphatic drainage, reducing muscle swelling while inflammation is still high post-workout.
II
Cold Plunge
3–10 minutes · 10–15°C
Cold water vasoconstricts blood vessels and reduces inflammation. After compression, fluid mobility is optimised for maximum effect.
III
Sauna
15–20 minutes · 70–90°C
Alternating cold and heat creates a "vascular pump" — vasoconstriction followed by vasodilation — boosting circulation and accelerating healing.
IV
Jacuzzi
10 minutes · Optional
Final relaxation phase. Placed last to avoid blunting the anti-inflammatory effect of the cold plunge. Skip if short on time.
Optional
🔬
Why this order matters: Doing compression before cold exposure ensures better fluid mobility when inflammation is still high. The hot–cold contrast that follows creates a "vascular pump" effect that has been shown to enhance blood flow and improve post-exercise recovery. — Wilcock et al., Journal of Strength and Conditioning Research (2006)
45–60 Minutes · Ideal for Stress Relief & General Wellness

Mental & Physical Wellness Protocol

Decrease stress, promote circulation, improve mood and sleep quality.

I
Jacuzzi
15 minutes · 38–40°C
Begins the session with parasympathetic activation. Warm water loosens muscles, calms the mind, and lowers cortisol — setting a relaxed tone.
II
Sauna
15–20 minutes · 70–90°C
Intensifies relaxation, promotes cardiovascular benefits. Meditate or practice slow breathing. Heat exposure boosts endorphins and mimics mild exercise.
III
Cold Plunge
2–3 minutes
Ending with cold gives a mental "reset" — elevates mood and enhances alertness via norepinephrine and dopamine. In and out quickly, focus on nasal breathing.
IV
Compression Boots
15–20 minutes
A calm, seated close to the session. Helps the body return to baseline. Use mindfulness or guided breathing during this phase for maximum benefit.
🔬
Why this order matters: Starting with warm water activates the parasympathetic nervous system, lowering cortisol before heat intensifies those cardiovascular benefits. Cold exposure post-sauna increases cold shock protein expression and invigorates the nervous system, while compression boots bring a mindful, grounded close to the session. — Shevchuk (2008); Cold exposure shown to reduce symptoms of anxiety and depression.

Protocol at a glance

Modality 🏃 Sports Recovery 🧘 Wellness Protocol
Compression Boots ① Start — 20 mins ④ End — 15–20 mins
Cold Plunge ② After compression — 3–10 mins ③ After sauna — 2–3 mins
Sauna ③ After cold — 15–20 mins ② After jacuzzi — 15–20 mins
Jacuzzi ④ Optional final — 10 mins ① Start — 15 mins

Google Reviews

★★★★★
5.0 on Google
"

Brilliant facilities and great staff. Jade was amazing. Booked in a parents group to use the recovery space. The place is a hidden gem in Phibsboro!

— Laura Fennelly

★★★★★
"

Had a great experience here recently. The facilities were very good and the place was spotless. Jade was extremely helpful and friendly. I will definitely be back again.

— Raul Cuibari

★★★★★
"

Amazing experience from start to finish, from the facilities to the staff I can't recommend it enough, looking forward to my next recovery session!

— T1 Media

★★★★★
"

Great location, plus parking available, food is tasty and a hot drink after a cold plunge is needed, highly recommend and will be going back!

— Philip Kennedy · Local Guide

★★★★★

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