Some are probably more useful than others—but that’s not necessarily a problem. The biggest benefit for pros like James, once they’ve adopted a recovery routine, is that “their bodies feel in rhythm when they’re doing it” even if research doesn’t necessarily prove they work, DiFransesco explains. “They just feel awesome when they’re done.”
James swears by the benefits of cryotherapy, for which evidence is mixed. He also spends time submerged in chilly water, or cold-water immersion, to reduce inflammation and soreness. Some research supports cold-water immersion at about 55° for 11-15 minutes.
Hot-water immersion after training—part of James’ routine—may assist recovery, too. “Some evidence shows heat can protect your muscles from damage,” says Minson, who’s studied and written about these effects. Heat, particularly sauna, may also support sleep, Minson notes.
Compression
Wearing compression garments after tough exercise has been linked to less muscle soreness. They hug the body to minimize swelling and increase blood flow. More research is needed, but “they just feel really nice,” says Minson, who wears them after strenuous mountain bike workouts. “I don’t know if it improves my next-day performance, but my feet don’t swell up as much.” Compression garments “lose their stretch over time,” Halson says, so buy new pairs every two months.
