You don’t have to be a professional athlete to care about exercise recovery. In fact, experts say it’s one of the most important parts of any health and fitness routine—and it only becomes more essential as you get older.
“Prioritizing recovery helps your body adapt and repair, so you can keep doing the things you love without the setbacks,” says Jordan Duncan, D.C., a chiropractor at Silverdale Sport & Spine.
In other words, recovery isn’t just about rest—it’s when the real magic happens. “Most people think progress happens in the gym, but it actually happens after,” says physical therapist Rose Schlaff, D.P.T. “Recovery is when your body repairs micro-tears in muscle tissue, restores glycogen, and balances hormones and nervous system tone.” Without an ample repair phase, exercise efforts just stress your system without allowing it to adapt.
No wonder why exercise recovery is having such a moment. From cold plunges and infrared saunas to compression boots and red-light panels, everyone seems to be “optimizing” how they bounce back.
So, which recovery trends offer science-backed benefits? Here, experts share what’s actually worth your time.
- ABOUT OUR EXPERTS: Jordan Duncan, D.C., is a chiropractor at Silverdale Sport & Spine. Rose Schlaff, D.P.T., is a physical therapist. Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., is a naturopath, acupuncturist, and the director of Arizona Natural Medicine.
Cold Plunges
It sounds harsh (and feels even harsher), but cold plunging—a.k.a. immersing your entire body in chilly water between 45 and 55 degrees Fahrenheit—has officially made its way from athlete training rooms to backyard tubs across the suburbs. The appeal is that it gives you an instant jolt of alertness, a mood boost, and the sense that you can take on anything that comes your way, notes Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., naturopath, acupuncturist, and the director of Arizona Natural Medicine.
But when it comes to recovery, experts say colder isn’t necessarily better. “Cold plunges can help reduce post-workout soreness and feelings of fatigue, but they might also slow some of the body’s natural training responses when used immediately after exercise,” explains Schlaff. “That’s because, after a workout, your body is busy adapting to the effort you just put in—building resilience, improving circulation, and preparing you for the next session.” If you jump straight into a cold plunge, you can dampen some of those signals, she warns.
That doesn’t mean you should skip it altogether—it’s more about timing and intention. If you’re recovering from an especially tough event (like a race, HIIT competition, or multi-day training block) or you simply need a quick way to refresh your body and mind, cold plunges can be a great tool, according to Schlaff. If you’re engaging in your usual strength or endurance training, though, save them for rest days or at least four to six hours after your workouts, she suggests.
Infrared Saunas
If cold plunges wake you up, infrared saunas do the opposite. Unlike traditional saunas, which heat the air around you, infrared saunas use light waves that gently warm your body directly. This creates a milder environment (typically 110 to 135 degrees Fahrenheit versus 160 to 180 in traditional saunas) that many people find easier to tolerate, explains Schlaff.
“Infrared heat penetrates a bit deeper into the skin’s surface, which can promote relaxation and help increase local circulation,” she says. That rise in circulation can make some sore muscles feel looser and joints less stiff, even at lower temperatures.
A growing body of research suggests infrared saunas’ benefits are legit, too. One study published in the journal Biology of Sport, for example, found that a single infrared sauna session after a heavy workout helped athletes feel less sore and recover their jump performance faster.
Traditional saunas work differently, as they use dry heat (or sometimes steam) to warm your whole body. They can be beneficial in supporting relaxation and circulation, too, but are a more intense experience, notes Schlaff. “Many people prefer infrared because it feels gentler,” she says. “You still get that calming, post-sweat effect without feeling overheated.”
Compression Boots
If you’ve ever seen someone lounging in what looks like oversized astronaut pants, there’s a purpose behind the fashion statement. Compression boots work to boost circulation, reduce swelling, and help the leg muscles recover after tough workouts or long days on your feet.
“Compression boots use gentle air pressure to squeeze and release your legs in rhythmic waves, helping boost circulation and lymphatic drainage,” says Schlaff. “They’re especially popular with athletes because they feel both high-tech and soothing—kind of like a post-workout massage you can do on your couch.”
Read More: 6 Major Health Benefits Of Building Muscle
One recent study published in the journal life found that wearing compression garments after exercise helped muscles recover faster compared to not wearing them. The benefits were especially noticeable in the legs and among people who trained regularly.
That said, you don’t need compression boots to recover well. “For most people, the same benefits come from a light walk, some stretching, or simply staying hydrated,” Schlaff says. “Think of them as a nice bonus for heavy training days—not a must-have for everyday movement.”
Massage Guns
If you’ve been lucky enough to try a massage gun, you know it feels good. These devices, which work by delivering super-fast bursts of vibration to your muscles, are a go-to for instant relief.
Research backs up some of their benefits. One study published in the Journal of Functional Morphology and Kinesiology found that using a massage gun helped increase short-term flexibility and range of motion as well as reduce muscle stiffness. Another study in the International Journal of Sports Physical Therapy found that a single session of percussive therapy (via a massage-gun-type device) temporarily increased muscle strength, explosive strength, and flexibility in adults.
Here’s the thing, though: Tight muscles aren’t always just “knots” to work out, explains Lane. They can also be your body’s way of protecting itself from stress or fatigue. “Sometimes tension is more about your nervous system than your muscle tissue,” she says.
That’s why how you use a massage gun matters. Lane recommends going slow, breathing deeply, and using it as a relaxation tool—not as a quick fix for muscle aches or pains. “Pairing it with stretching, light movement, or rest can make the benefits last longer and help your body shift fully into recovery mode,” she suggests.
Supplements
Even with all the recovery gadgets and “biohacks” out there, some of the most effective recovery boosters come in a scoop or capsule. “Supplements enhance recovery when the foundations are already in place,” says Schlaff. Here are a few key players in the recovery sphere.
Creatine
One of the most well-researched supplements in the fitness world, creatine isn’t just for building strength; it’s also useful for muscular energy production and recovery, notes Lane. “Supplementing with creatine can help replenish energy stores more efficiently, which may support quicker recovery between workouts,” she explains.
Although creatine is found naturally in meat and fish, most people don’t get enough from food alone, Lane says. She recommends supplementing with creatine monohydrate, the form that is both the most researched and easiest to absorb. Try three to five grams daily, ideally around your workout or with a carbohydrate source for optimal absorption.
Magnesium
If sore muscles, restless sleep, or post-workout fatigue sound familiar, take a look at magnesium. This essential mineral supports muscle relaxation, nerve function, and energy production—all of which are crucial for recovery, according to Lane. “Since magnesium is depleted through sweat, active people often fall short,” she says.
Read More: 9 Possible Causes Of Low Magnesium
If you’re interested in supplementing, she recommends opting for magnesium glycinate or citrate, which are easier on digestion and better absorbed than oxide forms. “Start at a lower dose of about 120 milligrams at bedtime to start,” she suggests. “Make sure you see that you tolerate it and that it does not cause stomach upset before increasing the dosage.”
Collagen Peptides
Best known for its skin and hair perks, collagen also plays a key role in joint health and overall tissue recovery. Supplementing with collagen peptides (especially hydrolyzed forms) may help support connective tissue strength and minimize joint discomfort after tough workouts, according to Lane. Since collagen isn’t a complete protein, she recommends taking it alongside or in addition to your usual protein sources. “Try mixing 10 to 20 grams into your morning coffee or post-workout smoothie for an easy daily boost,” she suggests.
BCAAs
Branched-chain amino acids (leucine, isoleucine, and valine) help your muscles recover by reducing the breakdown that happens naturally during exercise, explains Lane. They may lessen post-workout soreness, especially if your training volume is high or you’re working out fasted. Try taking five to 10 grams before or during training.
Red Light Therapy
Red light therapy might look like something out of a sci-fi movie, but it’s actually one of the most legitimate recovery tools out there. It works by using low-level wavelengths of red and near-infrared light that gently penetrate the skin, reaching the cells just underneath the surface. These wavelengths interact with the mitochondria (the parts of your cells responsible for producing energy), helping them work more efficiently.
“When your cells produce energy more effectively, your body can bounce back from physical stress a bit easier,” notes Schlaff. “That can translate to feeling less muscle fatigue and improved recovery over time.”
Research backs up these benefits. In fact, one large study involving more than 1,000 participants found that using red or near-infrared light before or after exercise helped improve strength outcomes, reduce post-exercise soreness, and faster recovery markers compared to no light therapy use.
“Most studies showing benefits from red light therapy used sessions three to five times per week, lasting 10 to 20 minutes per muscle group, for at least four to six weeks,” notes Schlaff. “Consistency matters—it’s more about building up cumulative benefits than expecting an instant effect after one session.”
Breathwork
Sometimes recovery isn’t just about what your muscles are doing, but what your nervous system is doing. “When your body feels stressed or unsafe, it can create protective tension, that tight, braced feeling that stretching or massage alone doesn’t always fix,” says Schlaff.
Breathwork helps calm that response by activating the vagus nerve, which connects your brain to your heart, lungs, and digestive system. When stimulated through slow, mindful breathing, the vagus nerve helps shift your body into a more relaxed, parasympathetic state, which signals your body to rest and recover.
“Techniques like extended exhalations, gentle humming, or slow nasal breathing are simple ways to cue your body to downshift,” Schlaff explains. One easy way to incorporate this: Spend two to five minutes at the end of a workout or before bed, inhaling for four seconds and then exhaling for about six to eight seconds.
Research supports this effect. One study published in Brain Sciences found that roughly 75 percent of guided slow-breathing interventions led to measurable reductions in stress and anxiety, especially when sessions lasted at least five minutes and were practiced consistently over time.
Foam rolling
Foam rolling might not feel amazing in the moment, but that mix of pressure and release is exactly what helps your muscles move and recover more freely. “Foam rolling helps release adhesions—those places where muscle fibers stick together—so your tissues can move more freely,” explains Duncan.
The key is to go slow and stay intentional. “Roll the muscle group you want to target until you find a spot that feels especially tight or tender, then pause there for about 20 to 30 seconds or gently roll over it until the tension starts to ease,” he suggests.
You don’t need to spend forever doing it, either. Just a few minutes after a workout (or on a rest day) can boost blood flow, improve mobility, and help your body bounce back faster. “It’s one of the easiest, most affordable recovery tools you can keep in your arsenal,” Duncan says.