When it comes to sports recovery, athletes today have access to an overwhelming number of tools—foam rollers, ice baths, saunas, compression boots, and more. But what’s actually worth your time? And what recovery methods truly make a difference?
Our physical therapy team at Cohen Health and Performances work with athletic adults, college and high school athletes every day, helping them overcome injuries and perform at their best. Let’s break down some of the most popular recovery methods and see which ones are worth incorporating into your routine.
- Foam Rolling
Foam rolling is one of the most common recovery techniques used in gyms, both before and after workouts. You may even have a foam roller at home that you use on recovery days.
The Science Behind Foam Rolling
The research on foam rolling is mixed. Some studies suggest that it can reduce short-term muscle stiffness and improve flexibility by increasing blood flow to the muscles. However, other research indicates that it may not have a significant long-term impact on recovery.
Should You Use It?
Yes, if… You feel a benefit from it—less tightness, improved movement, or reduced soreness.
Skip it if… You’re just doing it because someone told you to, and you don’t notice a difference.
Like with most recovery tools, if it helps you feel and move better, keep doing it. But if you’re not noticing any changes, it’s probably not a must-have in your routine.
- Ice vs. Heat: Which One Should You Use?
One of the more common questions we hear in physical therapy is:
Should I use ice or heat for recovery?
When to Use Ice (Cold Therapy)
If you’re recovering from a recent injury, such as a sprained ankle or muscle strain, icing can help reduce swelling and inflammation. Ice can also be useful after high-intensity activities—like a basketball game or heavy leg day—to prevent excessive soreness and irritation.
When to Use Heat (Heat Therapy)
Heat is great for relaxing tight muscles and improving blood flow. It can be especially beneficial before workouts to increase mobility or on recovery days to relieve stiffness.
Key Takeaway:
Both ice and heat have their place, depending on your needs. If you’re unsure which is best for your recovery, consult with a physical therapist to help you create a plan tailored to your sport and training level.
- Compression Therapy: Is It Worth the Hype?
Compression therapy, such as Normatec boots, has become increasingly popular among elite athletes. These devices work by pumping air into different chambers of the boot to promote circulation and reduce muscle swelling.
Does It Work?
📖 Research suggests that compression therapy can help reduce muscle soreness/inflamation and speed up recovery. However, it’s not necessarily a must-have for most athletes.
Should You Invest in Compression Boots?
Use them if… You have access to them and feel they help with your recovery.
Not necessary if… You don’t want to spend money on expensive recovery tools when other free methods (like active recovery) work just as well.
- My Favorite Recovery Method: Active Recovery
If there’s one recovery tool that every athlete should use, it’s active recovery.
Instead of sitting on the couch after a tough workout or game, the best thing you can do is get moving.
Try this simple active recovery routine:
✔️ 10-15 minutes of light cardio (stationary bike, walking, or rowing)
✔️ Mobility exercises targeting sore or stiff areas
✔️ Basic bodyweight movement drills to promote blood flow
Why It Works:
Active recovery flushes out waste products from your muscles, reduces soreness, and helps prepare your body for the next workout.
Pro Tip: Professional athletes often dedicate 20-30 minutes on recovery days to movement-based sessions that include light cardio and flexibility work. Implementing this in your routine can boost recovery and prevent injuries.
The 90% Rule
While tools like ice baths and compression boots can be useful, they won’t make a difference if you’re neglecting the basics.
Nutrition – Fuel your body with enough protein, carbs, and healthy fats to support muscle repair.
Sleep – Prioritize 7-9 hours of quality sleep to maximize recovery.
Consistent Training – Train smart and take a thoughtful approach to your programming
Stress Management – Too much stress (physical or mental) can slow down recovery, so make sure you’re managing it effectively.
The basics account for the majority your recovery results. The best recovery tools in the world can’t replace proper sleep, nutrition, and training habits.
Final Thoughts: What Should You Prioritize?
Recovery is not one-size-fits-all. The best approach is the one that helps you feel and move better.
Key Takeaways:
Foam rolling: Use it if it works for you, but it’s not essential.
Ice vs. heat: Ice for recent injuries, heat for stiffness and mobility.
Compression therapy: Helpful, but not a must.
Active recovery: The most effective and accessible recovery tool.
Focus on the basics: Sleep, nutrition, and smart training are 90% of the equation.
If you’re struggling with muscle soreness, an injury, or just want to optimize your recovery, physical therapy can help.
Contact us today to get a personalized recovery plan designed for your sport and training needs!
