W.When you’re in pain after a hard workout and want to tackle your next workout, or at least get out of bed without moaning, there’s something that promises to make you feel better and faster. , has some charm.
And these days, from compression boots to massage tools to cryotherapy to infrared saunas, there’s no shortage of products and experiences that deliver on that very promise, or at least something akin to it.
These “recovery” tools may feel great, but they’re probably not actually helping your muscles recover faster.And according to physical therapists and running coaches, Victoria Sikley, DPT, CSCS, That’s not necessarily an outcome worth pursuing. “Why should we speed it up?” she says. “Our bodies need to go through a recovery process and we want it to be done properly, but it takes time.”
Experts in this article
- Dr. Sharon Gum, CSCSOrlando-based Certified Personal Trainer and Health Coach
- Tom Holland, MS, CSCS, CISSNexercise physiologist and author of The Micro Workout Plan
- Victoria Sikley, DPT, CSCSPhysiotherapist, Running Coach, Certified Strength & Conditioning Specialist
It’s not hard to see the connection between our desire to recover faster, to tackle the next hard workout sooner, and the hustle culture mentality that rest is for the weak. “This ties in very much with the idea that we need to be constantly working and constantly striving, and that’s how we improve,” says Dr. Seakelly. “But really, it should take a few days to recover.”
And by recovery days, I mean recovery days that come naturally to your body. “Our bodies are amazing at what they do,” he says. Tom Holland, MS, CSCS, CISSN, Exercise physiologist and trainer. “They often just need to be well fed and rest as needed, and we get a lot out of that.”
is it even Possible How to speed up recovery?
The actual physiological process your body goes through after a tough workout—where cells rebuild muscle micro-tears and ultimately strengthen muscles—cannot be facilitated by massage guns or ice baths. “It has to happen as it happens,” says Dr. Seakelly. “Muscles don’t respond to being hit with a massage gun. Muscles respond to blood flow, nutrients, and sleep conditions. No amount of massage guns can physically put the fibers back together. “
But it’s worth considering what the term “recovery” has come to mean in the fitness and wellness space, and whether it’s been overly confused with “self-care.” Can recovery tools such as massage guns, infrared saunas, and compression boots reduce aches and pains (not to mention a relaxing experience)? of course. But it doesn’t change the fact that your body literally takes time to rebuild after a hard workout. “The benefits you get are short-term,” says Dr. Seakelly. “So they’re not harmful, but they’re not very useful.”
the real key to recovery
There’s nothing wrong with using recovery tools if you feel good after a hard workout, but Holland and Seakelly are concerned that they might distract us from our work. says there is. TRUE You need to recover: rest, sleep, reenergize and hydrate.
“It doesn’t matter how many ice baths you take until these things happen consistently. It doesn’t make a difference,” says Holland. “If you’re training right and you’re refueling, let’s talk boots. You can go on a 20-mile run and put those boots on and you’ll feel better. But go home. If you jump into an ice bath or put on your boots right away and don’t replenish your energy and rehydrate, your benefits diminish.”
Dr. Seakelly says we need to remember that there is no truth need If you’re throwing $500 into recovering an expensive piece of equipment, just give it time and your body will do it all for you.
Should I use a recovery tool in the first place?
As long as your recovery product of choice doesn’t cost you a fortune, use it if it makes you feel better. But also watch your sleep, energy and hydration and make sure you get plenty of rest beforehand. next effort.
Your favorite recovery tools may also help you in the area of rest and sleep. A study (apparently funded by Theragun) found that using a massage gun before bed helped people fall asleep faster and wake up less during the night.Exercise physiologists say compression boots may help your muscles relax more completely Dr. Sharon Gum, CSCS. “Boots… give you a little bit of structure and support, so you can release even those little little muscles…” told +Good. You can get it just by lying on the sofa.
Another potential benefit: Knowing there’s a reward at the end of your workout may motivate you to move more often. “The placebo effect is the most powerful tool in sports psychology,” Holland said. “So I’m all for that, but I can’t let people waste their time and money.”
