Notes from the hub.

Recovery science, training notes, and the occasional opinion.

2 Jun 2026

Do Compression Boots Actually Work? The Evidence

Yes — for what they’re realistically meant to do. The honest breakdown.

2 Jun 2026

Ice Bath Benefits: How Cold, How Long, and When

Most of the benefit lands at 10–12°C for 3–8 minutes — and timing around training is the part most articles miss.

2 Jun 2026

Infrared Sauna Benefits: What the Evidence Says

One of the better-studied wellness habits there is — and unlike cold, heat doesn’t appear to blunt training adaptation.

2 Jun 2026

Sports Massage Benefits for Recovery & Performance

One of the most reliable tools for easing soreness and restoring readiness — and one persistent myth worth retiring.

2 Jun 2026

Hyperbaric Oxygen Therapy: Benefits & Honest Limits

For specific medical conditions it’s established. For general recovery, the mild HBOT most studios offer is promising but still emerging — we’ll tell you exactly where that line is.

2 Jun 2026

Physio vs Massage: When to See Each One

Massage soothes the symptom; physio finds and treats the cause. Here’s how to tell which you need.

2 Jun 2026

Do IV Vitamin Drips Work? What the Evidence Says

Real for genuine dehydration and diagnosed deficiencies. A pleasant, low-evidence luxury for everyone else — we’d rather you know which one you’re buying.

2 Jun 2026

Red Light Therapy Benefits for Muscle Recovery

One of the few recovery tools you can use freely right after a hard session — because, unlike ice, it doesn’t seem to blunt the gains you train for.

2 Jun 2026

Cold Compression Therapy for Injury Recovery

Cold and pressure on the same spot — the right pick when one joint is angry, not the whole body.

8 Jul 2026

Oxygen Therapy (Nanobubble Hydrotherapy): Benefits & Evidence

What oxygen nanobubble hydrotherapy actually is, what the evidence does and doesn’t show, and who it’s for — an honest look at one of the newer recovery modalities.

8 Jul 2026

Red Light Therapy in Johannesburg: Where to Go & What to Expect

Full-body red and near-infrared light therapy in Johannesburg — where to find it, what a session is like, what it costs, and how to book at the Botthms Wellness Hub in Randburg.

8 Jul 2026

Ice Baths in Johannesburg: Where to Plunge & What to Expect

Guided ice baths and cold-water immersion in Johannesburg — where to go, how cold and how long, what it costs, and how to book at the Botthms Wellness Hub in Randburg.

More writing coming soon.

Subscribe to the newsletter to get notified.