Question 1

Everything hurts. What should I start with?

Accepted Answer

If the soreness is general, start with the day pass: infrared sauna and cold plunge in a private suite, then Normatec compression and an Oxygen Boost in the lounge. If the pain is more specific, or it keeps coming back, book a sports massage with one of our therapists, or Advanced Sports Therapy, which only Dr. Keith Lee, DPT and Dr. Vivian Huang, DPT perform.

Question 2

Is there a first visit offer?

Accepted Answer

Yes. On your first visit, book the New Client Sports Massage: a full sports massage with deep tissue work, cupping and movement, at an introductory rate. The price and length are on our pricing page. If it turns out you have been in before, you pay the difference at checkout. To try the sauna, plunge and lounge, the Monday to Thursday day pass is the best-value way in.

Question 3

Who is Recovery Mode for?

Accepted Answer

Athletes at every level, from marathon runners and HYROX athletes to people who lift a few times a week. Also desk workers with neck and back tension, people in physical jobs, and anyone whose body is under regular load. The session follows how you move, not your level. If you are not sure which one fits, start with the day pass.

Question 4

Do I need a referral, and is this physical therapy?

Accepted Answer

No referral is needed. You can book every session online yourself. Advanced Sports Therapy is hands-on treatment performed by our licensed physical therapists, booked as a single session at a set price. If you have a recent injury, surgery or a medical condition, tell your therapist at the start of the session. To talk about an ongoing plan of care, insurance, or receipts for reimbursement, call us at (929) 666-1729 before you book.

Question 5

How do I book?

Accepted Answer

Book online any time on our booking page, where you can pick a service, a specific therapist, or the first time anyone is free. It opens our scheduler in a new tab. You can also call (929) 666-1729 during opening hours. If your preferred time is full, ask to be added to the waitlist.

Question 6

How does the sports massage work?

Accepted Answer

It is focused, systematic bodywork on the muscles that take the load in your training or daily life. You choose the focus area: spine, upper body or lower body. Your therapist then combines myofascial release, deep tissue work, cupping, assisted stretching and active movement to restore mobility and ease pain.

Question 7

Does it hurt?

Accepted Answer

Deep work can be uncomfortable in very tight areas, but it should never be more than you can breathe through. Cupping feels like a pull rather than pressure. It can feel odd the first time, and most people find it easy to sit with. Tell your therapist at any point and they will adjust the pressure. You set the limit.

Question 8

How often should I come in?

Accepted Answer

For an injury, once or twice a week until it settles, though your therapist will set the frequency with you based on your training load, symptoms and how you are responding. For maintenance, every two weeks to once a month. Runners in a marathon block often do well with a session every three to four weeks, timed around a step-back week. Dr. Vivian Huang, DPT works through the timing in our marathon training guide.

Question 9

How long do cupping marks last?

Accepted Answer

Light pink marks fade within minutes to an hour. Dark red marks fade over three days to a week, and can take up to two weeks over a more chronic problem area. With regular cupping, the marks usually get lighter over time.

Question 10

I just had a sports massage. What now?

Accepted Answer

Drink plenty of water, rest for a few hours, and keep to gentle movement like walking or light stretching rather than a hard workout. Skip alcohol for the rest of the day and keep caffeine moderate. Some people feel tired or a little achy after cupping, and it passes. If anything feels unusual, or the soreness does not settle, call us or speak to a healthcare professional.

Question 11

Are the sauna and cold plunge private?

Accepted Answer

Yes. The infrared sauna and cold plunge are in private rooms. Contrast therapy and the day pass book both together as the Recovery Suite, still private to your booking.

Question 12

How cold is the cold plunge?

Accepted Answer

The water is kept between about 39°F and 55°F depending on your experience. Tell the front desk, or call ahead, if you want it warmer or colder. About three minutes in the water is a full plunge, and your booking gives you the private room, so you can take your time getting in and get out when you are ready. If you would rather have someone talk you through it, our Wim Hof Method instructor runs one on one breathing sessions that lead into the plunge, and the cold is optional.

Question 13

How hot does the infrared sauna get?

Accepted Answer

Ours heats up to about 140°F. An infrared sauna warms your body directly rather than heating the air as hot as a traditional sauna, so it tends to feel comfortable for longer. People use it to loosen up after training, to ease stiff muscles, and to switch off for a while.

Question 14

How do I get to the studio, and where do I park?

Accepted Answer

We are at 30-29 Steinway St in Astoria, Queens. The 30th Avenue station on the N and W is the closest subway stop, and the Q101 runs along Steinway Street with a stop at Steinway St and 30th Ave. Driving, there is metered street parking through the surrounding blocks and a NYC municipal lot at 38-02 30th Avenue, just off Steinway Street. Directions and hours are on our visit page.

Question 15

Is localized cryotherapy the same as a cryo chamber?

Accepted Answer

No. A whole body chamber cools everything at once. Localized cryotherapy is directed at one area, so the rest of you stays comfortable. People book it for one joint or muscle that is sore, often on top of a massage.

Question 16

What should I bring?

Accepted Answer

Bring a change of clothes for after the plunge, and arrive hydrated. For massage, wear a tank top or sports bra and shorts so your therapist can reach the areas you want worked on. For Normatec, comfortable clothes are fine.

Question 17

Is tax included in the prices?

Accepted Answer

Single sessions are booked with a deposit, and tax is added to the balance you pay at the studio. Massage packs and gift certificates already include tax, so the price you see is the price you pay.

Question 18

What is the cancellation policy?

Accepted Answer

It depends on the session. Hands-on treatments (sports massage, acupuncture and Advanced Sports Therapy) need 24 hours’ notice to cancel or move. With that notice, your deposit can be refunded or moved to another appointment. With less, the deposit is forfeited, and a no-show may be charged the full service fee. Sauna, cold plunge, Normatec, Oxygen Boost and day passes are Recovery Boosters and need 12 hours’ notice. Inside that window, or for a no-show, the payment or session credit is forfeited. Booking may ask for a deposit and a card on file. The full wording is on our cancellation policy page.

Question 19

Do memberships lock me in?

Accepted Answer

It depends on the membership. Some run month to month with no contract, some commit you for 3, 6 or 12 months in exchange for a lower monthly price, and some are one-off passes that run for a set stretch of time. Our pricing page lists each one. Memberships and packages are non-refundable.

Question 20

Do you sell gift cards?

Accepted Answer

Yes. Gift cards can be bought online in several amounts and used toward services at Recovery Mode. There is also a sports massage gift certificate if you would rather give a specific session than an amount. The amounts are on our pricing page, and each card says what it covers at checkout.

Ask us anything about sports massage, sauna and cold plunge

Getting started