Proven Recovery Methods To Keep You Going

By Cam Van

After a tough training session, an athlete must decide carefully or else seriously hamper their ability to get back at it the next day. This decision, of course, is what to do for recovery. There are so many methods from nothing, to active recovery, to sliding into a trash can filled with icy water. Below is a noncomprehensive list of peer-reviewed, scientific article-backed recovery methods. These methods also have anecdotally worked for me along my journey.

Massage

A sports massage, while sometimes painful, always leaves me feeling limber after. Massages have been found to increase blood flow, reduce muscle oedema, and reduce DOMS (Delayed Onset Muscle Soreness) up to 96 hours after heavy exercise. Moreover, for endurance athletes, where pushing through strain and pain is often the difference between those who make the podium and those who just miss it, massages have been found to be the most effective technique to reduce perceived fatigue. For more information, here is a great study that outlines the specific scientific benefits of massages post exercise.  

I opt for a sports massage at least once a month, preferably a few days before a meet. An hour is all I need, although if it’s been a while, or I am particularly stiff, I’ll go in for a 90-minute session. It’s painful. But it’s worth it. All that being said, these massages can be expensive, and hard to get scheduled, so it is not realistic as a daily, or even weekly solution for most athletes. Fear not, there are plenty of other daily options that athletes can add to their repertoire.

Compression garments

Compression garments, like nordic boots or similar athletic equipment, have become widely popular within the last few years. These compression garments can range from going around the feet, lower legs, whole lower body, and on up to total body compression units. They work by pumping air into sleeves, which compress the body in an effort to reduce the space available for swelling, increase blood flow, promote stable alignment of muscle fibers, and reduce both inflammation and muscle soreness. For more information, here is another study that outlines the potential benefits of compression garments. 

I use the Kingsfield Boots (I’m not sponsored, I just really like them) every morning, and in the evening after training. I see a noticeable difference in my perceived fatigue after usage and have grown to really enjoy the compression experience. It’s oddly soothing. There are other units that have a cold water infusion with the boots as well, which can add another level of recovery, but these models can be quite expensive. If you can, these are definitely worth a try, as they’re an easy daily rehab that asks you only to kick your feet up for 10 to 20 minutes.  

Cold Water Immersion

Scientific studies suggest that cold water immersion ice baths have a significant, but small effect on reducing DOMS when compared with passive recovery. Ice baths also decrease exercise-induced inflammation, perceived fatigue, and pain sensation post exercise. This is another daily habit that can be easily implemented with a tub, bucket, or trash can. Ideally, the water will be a cool 51 to 59 ℉ (11-15 ℃) for about 11 to 15 minutes. For more on cold therapy, here’s a study that dives headfirst on it. It’s worth noting that some studies suggest a contrast water therapy regimen where alternating from warm to cool water has a significant impact on DOMS, but not on perceived fatigue. 

I swear by ice baths. In fact, living in San Francisco, I opt to take my cold immersions in the Pacific Ocean. The water is usually around 55 ℉, and has the added benefit of having sea salt, which has also been shown to help with muscle soreness. It’s also free. Lastly, it’s become a form of meditation for me as all I can think about is how cold I am at first, and not getting thrown by a wave. But after a couple minutes, it’s a peaceful moment in the ocean with myself as the waves sway me side to side. 

Active Recovery

Unsurprisingly, active recovery seemingly does not have an effect on your perceived fatigue but does have a significant effect on an athlete’s DOMS. This is what coaches mean when they tell athletes to go for a cooldown lap after a tough workout. Interestingly, studies show that active recovery is only useful right after exercise, so get it in quick. Researchers suggest that enhanced blood flow in muscle tissue may contribute to a decrease in muscle pain and DOMS. Here’s your active recovery article for further reading.  

I always hit a lap after a training session followed by some easy leg swings. It doesn’t have to be long, and it’s more habit than purposeful at this point, but it is a necessity. So don’t skip that lap.   

Stretching

Studies have shown that stretching after exercise is not recommended, as it may lead to further DOMS. Other studies show that stretching simply does not have a positive effect at all on DOMS. Some studies recommend electrostimulation in place of stretching, but other studies have shown no positive effects post exercise. Personally, I opt for more active movements post workout, and save stretching for the morning. However, light stretching may dip into the active recovery category, so long as the stretching is not strenuous or pain-inducing. For an article on stretching, click here, and here.

The right recovery regimen is like a not-so-secret weapon that can keep on the field longer, and out of the training tent. Whatever you do, whether it's a massage or a quick dip in your closest ocean, just make sure you do something. Your body will thank you tomorrow.