Athletes and fitness enthusiasts often focus on performance and training strategies, but proper recovery is equally crucial for optimizing fitness and avoiding injuries. Without adequate recovery, your body can struggle to rebuild and repair, leading to extended days off, burnout, or long-term injuries.
Recovery involves rest, nutrition, hydration, supplements, and other strategies to reduce post-exercise inflammation and discomfort. While foundational recovery practices like sleep and balanced meals are non-negotiable, workout recovery tools promise an additional edge. But do they truly deliver? Let's take a closer look.
Explaining the Muscle Recovery Process
Muscle recovery is the body's natural process of repairing microtears in muscle fibers caused by exercise. These microtears are a sign of growth, but for them to translate into strength and performance gains, the body needs to heal properly. Without recovery, the inflammatory process can lead to pain, fatigue, and reduced range of motion.
Muscle recovery tools[1] aim to:
- Repair damaged muscle tissue
- Reduce inflammation
- Alleviate soreness and stiffness
- Restore strength levels quickly and efficiently
Why Timely Workout Recovery is Essential
Recovery is essential for consistency. Skipping or shortening the recovery period can lead to an increased risk of injuries, fatigue, burnout, and reduced ability to progress in training programs.
Proper recovery allows you to safely push training limits to achieve long-term performance goals. Both pre-workout and post-workout strategies may help.
The Concept of Post-Workout Muscle Recovery Tools
Workout recovery tools enhance the body’s recovery capabilities by addressing inflammation, soreness, and fatigue. However, it’s important to understand that these tools are supplements to—not replacements for—essentials like hydration, sleep, proper nutrition, and active recovery.
Some muscle recovery tools can complement your recovery routine, helping you manage the physical demands of training, but not all recovery equipment for athletes is created equal or consistently lives up to its claims.
Evaluating the “Best” Workout Recovery Tools We See Recommended
Here’s a breakdown of popular or “best” workout recovery tools and what research actually says about them.
Foam Rolling or Lacrosse Balls
Foam rollers and lacrosse balls are some of the best recovery tools for athletes to ease muscle tension after workouts. Their main purpose is to assist with myofascial release.[2] Myofascial release targets the fascia—a thin layer of tissue surrounding your muscles—to help relieve tension and discomfort.
Studies[3] suggest using these muscle recovery tools can be especially helpful if you’re dealing with muscle tightness, delayed onset muscle soreness (DOMS), or stiffness. Foam rolling may also help reduce inflammation and improve range of motion. With all that said, the research is mixed as to whether foam rolling or using a lacrosse ball translates to faster recovery, but considering the affordability, many find them worth a try.
Massage Guns
Massage guns have skyrocketed in popularity, providing a way to perform percussive therapy at home. These tools aim to relieve muscular tightness and promote circulation.
Some research[4] suggests massage guns may help with muscle stiffness, flexibility, and some aspects of post-exercise soreness. However, there is limited evidence to confirm significant improvements in muscle performance or full recovery. While massage guns can be helpful, more research is needed, and the high cost may not always be justifiable compared to manual techniques like foam rolling.
Compression Devices and Sleeves
Compression garments and devices, like sleeves and wraps, have been around for a while and are often used to improve blood flow, reduce inflammation, and help with muscle fatigue and soreness.
These muscle recovery tools may prevent muscle swelling, enhance blood circulation, and assist in removing metabolic waste from exercise. Despite these potential perks, studies[1] are mixed as to whether wearing compression gear improves physical performance or measurably reduces fatigue.
Like foam rollers, compression garments may have mixed results, but there’s enough evidence to suggest they could be helpful for recovery, especially when it comes to easing DOMS. Plus, they’re generally affordable and easy to use,
Photobiomodulation
Photobiomodulation (PBM), also called low-level laser therapy (LLLT) or light-emitting diode therapy (LEDT), uses red or near-infrared light to stimulate, heal, and regenerate tissue. PBM may help with DOMS, reduce fatigue, and aid overall recovery.[5]
PBM works by stimulating mitochondrial activity, which boosts the production of ATP—the energy your muscles use to power movement. An increase in energy availability is thought to support muscle function and recovery. While some studies[6] suggest it can improve strength and endurance, more research is needed to fully understand its impact.
Cold Therapy
Cold therapy has been a recovery method for years, but cold plunges and ice baths have grown in popularity as muscle recovery tools to help reduce inflammation and increase blood flow. Cold therapy may also decrease pain, swelling, inflammation, and muscle spasms.[7]
While some research supports cold therapy's benefits, especially for acute injuries and DOMS, the evidence isn’t entirely consistent for using ice baths regularly. Overusing cold therapy might not bring additional advantages, and it works best when balanced with other recovery equipment for athletes.
Heat Therapy
Heat therapy benefits include pain relief, improved blood flow, and connective tissue elasticity. Increasing circulation helps supply oxygen and nutrients to the affected areas, which may aid in recovery and reduce stiffness.
Studies[7] have shown that heat therapy can provide short-term relief from low back pain and DOMS (more so than cold therapy). Though not a standalone solution, heat therapy can be a helpful tool to use as part of your routine.
Electromyostimulation (EMS)
Electromyostimulation (EMS) involves placing electrodes directly on specific muscles to cause controlled contractions to improve blood flow and help clear metabolic byproducts that lead to soreness. By stimulating blood flow and lymphatic drainage, EMS may lower inflammation and promote faster healing, allowing athletes to train harder and more frequently.
A 2020 study[8] found that EMS helped increase blood flow to clear lactate from the muscles after exercise, but other studies have been mixed. A 2020 review[9] noted that differences in protocols, electrode placement, and stimulation settings make it difficult to conclude whether EMS is a helpful recovery tool for athletes.
Cryotherapy
Cryotherapy is similar to cold therapy but takes it up a notch with exposure to very cold temperatures (often in a chamber with air temperatures up to -200 degrees Fahrenheit). It’s marketed to ease muscle soreness and speed up recovery after strenuous activity by activating the stress response to aid healing.
Research[1] suggests that cryotherapy may improve the perception of recovery and soreness but not necessarily measurable improvements in physical performance. It’s important to note that some experts argue that cryotherapy could slow the body’s natural healing process by interfering with regenerative inflammation. Since research on cryotherapy’s effectiveness remains inconsistent and relatively new, less expensive and more accessible recovery methods may be more appealing.
Float Tanks
Float tanks, or flotation-restricted environmental stimulation therapy, involve lying in a soundproof, dark tank filled with a heated saline solution. This combination of sensory deprivation and buoyancy encourages deep relaxation. This option may be as much a psychological recovery as a physical recovery.
Early research[10] suggests potential benefits, including decreased muscle soreness, improved blood markers, reduced fatigue, and enhanced mood, but we need more studies with a larger population to fully understand their effectiveness.
How the Placebo Effect Impacts Results
The placebo effect[11] is a powerful psychological phenomenon where you may feel measurable changes simply because you believe in the effectiveness of a treatment, even if it lacks any actual therapeutic properties. This belief-driven response can play a significant role in the perception and experience of the efficacy of recovery methods. For example, if you expect a particular recovery tool to reduce soreness or speed up recovery, that mindset alone might contribute to feelings of relief or improvement, regardless of the tool’s efficacy.
Does this really matter? It does when we use science and research to guide our recovery practices. The placebo effect can lead to false or exaggerated claims about the effectiveness of certain muscle recovery tools, which can result in wasted time and money. That said, the best recovery tools make you feel better and are safe to use (and don’t empty your wallet), even if it's unclear why they are working. If foam rolling and the occasional cold plunge help you feel energized for your next workout, go for it.
Are There Any Post-Workout Recovery Tools Worth Adding to Your Regimen?
While most of the above have mixed results, these post-workout recovery tools have promising results.
Creatine
Creatine[12] is one of the most well-researched and best recovery tools for enhancing performance, boosting training adaptations, and reducing recovery time. It shows significant benefits in short-duration, high-intensity exercises by increasing intracellular creatine, improving ATP resynthesis, and aiding recovery by reducing muscle damage.
Proper Nutrition
You can’t expect any fitness gains without proper nutrition between workouts. Food gives the fuel your body needs to participate in the workouts but also provides the nutrients required to repair and regenerate muscle.
Carbohydrates[13] replenish glycogen stores, especially for endurance athletes, and should be combined with protein[14]. Protein is essential for muscle protein repair and synthesis, while omega-3 fats[15] add to energy stores and help lower inflammation.
Other Evidence-Based Supplements
Several other workout supplements may support recovery when dosed appropriately:
- Ashwagandha: An adaptogen shown to reduce cortisol levels and improve muscle strength and recovery.[16]
- Tart Cherry: A fruit with high levels of antioxidants and anti-inflammatory compounds that can support muscle soreness and aid recovery.[17]
- L-Carnitine: An amino acid shown to improve exercise performance and aid in recovery by reducing muscle damage.[18]
Anything That Improves Sleep
Getting enough quality sleep is crucial for muscle growth and recovery. During sleep, your body repairs and regenerates tissues, but lack of sleep can lead to decreased athletic performance, increased risk of injury, and impaired recovery.[19]
Improving sleep may mean practicing good sleep hygiene, such as creating a comfortable and dark sleeping environment, avoiding caffeine and electronics before bed, and establishing a consistent bedtime routine. It may also involve using supplements or natural remedies like melatonin or l-theanine to help promote relaxation and improve sleep quality.
Wrapping Up Our Guide to the Best Recovery Tools for Athletes
Optimal recovery for athletes combines nutrition, sleep, rest, and strategic use of pre-workout and recovery supplements. While some post-workout recovery tools may have benefits, they are most effective when integrated into a well-rounded recovery plan.
Outwork Recovery contains creatine, l-carnitine, tart cherry, and ashwagandha to help you recover from hard workouts.
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References
1. Cullen, M. L., Casazza, G. A., & Davis, B. A. (2021). Passive Recovery Strategies after Exercise: A Narrative Literature Review of the Current Evidence. Current sports medicine reports, 20(7), 351–358. https://doi.org/10.1249/JSR.0000000000000859
2. França, M. E. D., Amorim, M. D. S., Sinhorim, L., Santos, G. M., & do Nascimento, I. B. (2023). Myofascial release strategies and technique recommendations for athletic performance: A systematic review. Journal of bodywork and movement therapies, 36, 30–37. https://doi.org/10.1016/j.jbmt.2023.04.085
3. Hendricks, S., Hill, H., Hollander, S. D., Lombard, W., & Parker, R. (2020). Effects of foam rolling on performance and recovery: A systematic review of the literature to guide practitioners on the use of foam rolling. Journal of bodywork and movement therapies, 24(2), 151–174. https://doi.org/10.1016/j.jbmt.2019.10.019
4. Butala, S., Galido, P. V., & Woo, B. K. P. (2024). Consumer Perceptions of Home-Based Percussive Massage Therapy for Musculoskeletal Concerns: Inductive Thematic Qualitative Analysis. JMIR rehabilitation and assistive technologies, 11, e52328. https://doi.org/10.2196/52328
5. Ferraresi, C., Huang, Y. Y., & Hamblin, M. R. (2016). Photobiomodulation in human muscle tissue: an advantage in sports performance?. Journal of biophotonics, 9(11-12), 1273–1299. https://doi.org/10.1002/jbio.201600176
6. Vanin, A. A., Verhagen, E., Barboza, S. D., Costa, L. O. P., & Leal-Junior, E. C. P. (2018). Photobiomodulation therapy for the improvement of muscular performance and reduction of muscular fatigue associated with exercise in healthy people: a systematic review and meta-analysis. Lasers in medical science, 33(1), 181–214. https://doi.org/10.1007/s10103-017-2368-6
7. Malanga, G. A., Yan, N., & Stark, J. (2015). Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury. Postgraduate medicine, 127(1), 57–65. https://doi.org/10.1080/00325481.2015.992719
8. Sañudo, B., Bartolomé, D., Tejero, S., Ponce-González, J. G., Loza, J. P., & Figueroa, A. (2020). Impact of Active Recovery and Whole-Body Electromyostimulation on Blood-Flow and Blood Lactate Removal in Healthy People. Frontiers in physiology, 11, 310. https://doi.org/10.3389/fphys.2020.00310
9. Day, James EdD, LAT, ATC; Newman, Joseph BA. The effect of neuromuscular electrical stimulation on function outcome measures following muscle fatigue: a systematic review. Current Orthopaedic Practice 31(4):p 394-399, July/August 2020. https://doi.org/10.1097/BCO.0000000000000889
10. Caldwell, L. K., Kraemer, W. J., Post, E. M., Volek, J. S., Focht, B. C., Newton, R. U., Häkkinen, K., & Maresh, C. M. (2022). Acute Floatation-REST Improves Perceived Recovery After a High-Intensity Resistance Exercise Stress in Trained Men. Medicine and science in sports and exercise, 54(8), 1371–1381. https://doi.org/10.1249/MSS.0000000000002906
11. Colloca L. (2018). Preface: The Fascinating Mechanisms and Implications of the Placebo Effect. International review of neurobiology, 138, xv–xx. https://doi.org/10.1016/S0074-7742(18)30027-8
12. Wax, B., Kerksick, C. M., Jagim, A. R., Mayo, J. J., Lyons, B. C., & Kreider, R. B. (2021). Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients, 13(6), 1915. https://doi.org/10.3390/nu13061915
13. Moitzi, A. M., Krššák, M., Klepochova, R., Triska, C., Csapo, R., & König, D. (2024). Effects of a 10-Week Exercise and Nutritional Intervention with Variable Dietary Carbohydrates and Glycaemic Indices on Substrate Metabolism, Glycogen Storage, and Endurance Performance in Men: A Randomized Controlled Trial. Sports medicine - open, 10(1), 36. https://doi.org/10.1186/s40798-024-00705-9
14. Margolis, L. M., Allen, J. T., Hatch-McChesney, A., & Pasiakos, S. M. (2021). Coingestion of Carbohydrate and Protein on Muscle Glycogen Synthesis after Exercise: A Meta-analysis. Medicine and science in sports and exercise, 53(2), 384–393. https://doi.org/10.1249/MSS.0000000000002476
15. Fernández-Lázaro, D., Arribalzaga, S., Gutiérrez-Abejón, E., Azarbayjani, M. A., Mielgo-Ayuso, J., & Roche, E. (2024). Omega-3 Fatty Acid Supplementation on Post-Exercise Inflammation, Muscle Damage, Oxidative Response, and Sports Performance in Physically Healthy Adults-A Systematic Review of Randomized Controlled Trials. Nutrients, 16(13), 2044. https://doi.org/10.3390/nu16132044
16. Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 12, 43. https://doi.org/10.1186/s12970-015-0104-9
17. McHugh M. P. (2022). "Precovery" versus recovery: Understanding the role of cherry juice in exercise recovery. Scandinavian journal of medicine & science in sports, 32(6), 940–950. https://doi.org/10.1111/sms.14141
18. Stefan, M., Sharp, M., Gheith, R., Lowery, R., Ottinger, C., Wilson, J., Durkee, S., & Bellamine, A. (2021). L-Carnitine Tartrate Supplementation for 5 Weeks Improves Exercise Recovery in Men and Women: A Randomized, Double-Blind, Placebo-Controlled Trial. Nutrients, 13(10), 3432. https://doi.org/10.3390/nu13103432
19. Doherty, R., Madigan, S. M., Nevill, A., Warrington, G., & Ellis, J. G. (2021). The Sleep and Recovery Practices of Athletes. Nutrients, 13(4), 1330. https://doi.org/10.3390/nu13041330
