Whether you’re training for your next race or just trying to feel less fatigued during long days, recovery is essential. Team Injinji Athlete CP Pruitt shares how tools like cold plunges, infrared saunas, and compression therapy support both performance and everyday wellness. As the owner of a recovery studio in North Carolina, CP is on a mission to help athletes prioritize rest just as much as the grind.
Tell us about yourself.
My name is CP Pruitt, and I am an Ultrarunner, Team Injinji Athlete, and business owner. I own a private infrared sauna and cold plunge recovery studio in Winston-Salem, North Carolina.
As an ultra-endurance athlete, recovery is key to going the distance, literally.
Part of the reason I started a recovery business in my town was because I wanted to share my tools for recovery with the community. My wife just so happened to take over the lease on a building and was looking for tenants, so I jumped at the opportunity to create my own recovery retreat and starting Sweat Sesh! My larger goal is to bring it to the attention of endurance athletes.
Why is recovery important for athletes?
Because of the hustle culture that is so prevalent here in the US, it’s easy for recovery to get swept under the rug, because who has time for it between the long work weeks and the even longer runs?!
Well, you'd better make time! Dare I say, we should be making just as much time for recovery as we are for running! Recovery can mean anything from compression therapy to a hot bath to a nap. And don’t forget to eat! None of these recovery tools can offer us the full number of benefits if we aren’t refueling our bodies.
Compression therapy and cold plunging are my recovery tools of choice, and they are new on the scene, so it is best to do your own research on both modalities and see if they are something that you can be or should be incorporating into your week.
There are so many ways that we can take care of ourselves, you just have to know what is best for you!
Can you break down the benefits of cold plunges for muscle recovery and overall wellness?
The physical benefits of cold plunging include reduced muscle soreness and inflammation, improved circulation, boosted immune function, and overall pain relief. The mental benefits? Better sleep, reduced stress and anxiety, stronger mental resilience, and increased energy and focus. Fun fact: After just 2 minutes in 48-33-degree water, your dopamine levels surge 200%.
The infrared sauna and cold plunge separately have their benefits, but when you incorporate them both, you are multiplying the benefits that you would be getting from doing one or the other.
You use an infrared sauna at your recovery business. Can you talk more about that as a tool for recovery?
The heat from infrared saunas can help to increase blood flow, which helps deliver oxygen and nutrients to muscles, aiding in repair and reducing soreness.
If you are new to heat therapy, I would recommend starting low and slow, lowering the temperature and taking it in small doses, especially the infrared sauna, since it is more of a detox sweat. In the long run, an infrared sauna will also assist in heat adaptation, fully preparing you for those summer races!
Though, I am not claiming that these tools together or separately are going to keep you injury-free. Part of being injury-free is listening to your body. If your body is telling you that you need a rest day, then you should probably take a rest day! Rest days equal recovery days and are beneficial to your body.
Can you share more about why athletes can benefit from compression?
The primary function of compression is to promote healthy circulation—especially in the legs when wearing knee-high Compression socks. Compression socks can help prevent and reduce swelling, ease pain or discomfort, and even potentially lower the risk of blood clots. Compression can also help to enhance recovery after exercise, or after being on your feet for a while. That's why you see a lot of people in hospitals wearing compression socks.
What are your thoughts on Injinji's NEW Compression Over the Calf socks?
I am stoked for the Injinji Compression Over the Calf socks, especially for my flight to Portugal in a couple of months! Wearing them feels like a hug for my legs.
Curious about how Injinji’s Compression Over the Calf toesocks can help with your recovery?
How can people find you?
If you would like to follow my Sweat Sesh Instagram account and keep up with the tips and benefits of contrast therapy, you can by following @sweatseshws, or if you are just interested in my running and life journey, my personal Instagram account is @cp_pruitt.
