Recovery Modalities: What Works and What Doesn’t?

Our Senior Sports Therapist Tyler discusses the importance of recovery and the modalities you could try!

There’s no shortage of recovery tools & recovery techniques out there, but which ones actually deliver results and are scientifically backed ? Here are some common modalities and their effectiveness:

• Foam Rolling – This self-myofascial release technique can improve circulation, help to reduce muscle tightness and improves blood flow. Research indicates that foam rolling also reduces muscle soreness, and improves and increases joint range of motion (Cheatham et al., 2015). Great for post-run or workout tightness.

• Compression Therapy – Studies suggest wearing compression garments can reduce muscle swelling and perceived soreness. They can also aid circulation and reduce muscle fatigue. While the performance enhancement and effects are debated, many athletes report feeling fresher sooner (Hill et al., 2014). 

  
  

• Cold Water Immersion (Ice Baths) – Used widely by endurance athletes, this method helps with inflammation and recovery speed. However , this method is to be used cautiously as overuse might blunt muscle adaptations and slow down the natural process of healing (Peake et al., 2017).

• Soft Tissue Therapy - A go-to for many athletes, getting a massage is also proven to aid circulation and reduce delayed onset muscle soreness (DOMS) when used post-exercise (Davis et al., 2020). It is also shown to improve muscle damage post-exercise, particularly in endurance sports, but excessive use may hinder muscle adaptation (Peake et al., 2017).

• Static Stretching Post-Workout – Helpful for flexibility, but doesn’t speed up muscle recovery. While beneficial for flexibility, static stretching does not significantly accelerate muscle recovery (Kay & Blazevich, 2012). Great for post-workouts

Also worth trying:

• Percussion Therapy (massage guns): Good for quick muscle relief when a massage isn’t feasible or your schedule doesn’t allow for it.

  
  

• Contrast Therapy (hot/cold alternation): A mix between to methods that essentially control how blood vessels open and close. It helps stimulate blood flow and reduce stiffness from physical activity.

While no single method is a miracle cure, combining a few of these techniques can support recovery and reduce downtime between workouts.

Tyler

Tyler Johnson - BSc (Hons) Sports Therapy, MSc Sports Science & Performance Coaching

Senior Sports Therapist

Need support with the recovery methods that Tyler mentioned above?

Book an appointment with Tyler now, he would love to serve you!

Call 0203 494 4343, email reception@svsportstherapy.com or you can also book online too!

Have you seen our YouTube channel? There's always a great exercise that can help with injury or recovery! Check it out here.

References:

• Cheatham, S. W., et al. (2015). "The efficacy of foam rolling on performance and recovery: a systematic review." Journal of Sports Rehabilitation.

• Davis, H. L., et al. (2020). "Massage therapy for post-exercise recovery: a meta-analysis." Sports Medicine.

• Hill, J. A., et al. (2014). "Compression garments and recovery from exercise-induced muscle damage: a meta-analysis." British Journal of Sports Medicine.

• Kay, A. D., & Blazevich, A. J. (2012). "Effect of static stretching on muscle strength and power output: a systematic review." Medicine & Science in Sports & Exercise.

• Peake, J. M., et al. (2017). "The influence of cold water immersion on recovery following resistance exercise." Journal of Sports Sciences.