Ever questioned whether workout recovery tools like ice baths and massage guns really work? You’re in the right place. Welcome to self-care kindy, where you learn that bodies are not actually built in the gym.
“That’s where you put in the hard yards of training, but it’s not until you put your feet up or go to bed that night that you reap the benefits of your workout,” says Matt Driller, Associate Professor of Sports and Exercise Science at La Trobe University in Melbourne.
“That’s when your body starts to repair, rebuild and strengthen the muscles of your heart, lungs, glutes, etc. So you should put as much planning and consideration into your recovery needs as your training ones.”
In fact, miss your recovery quota and your body can be thrown off balance – behind the scenes as well as on the main stage. In a 2016 study in Frontiers of Physiology, male exercisers doing two days of back-to-back high-intensity workouts performed just as well in the gym on day two but experienced an impact on twhheir levels of cytokines – vital molecules involved in healthy immune system function.
“A greater risk of getting sick is a definite side effect if you’re under-recovering, but you might also notice changes in mood, motivation, body composition, sleep and level of soreness,” explains Driller. Yikes.
This is how many seconds of foam rolling per muscle group can show results according to the Journal of Bodywork and Movement Therapies.
How to support your muscles mending process
So, now you know why recovery is vital, how can you maximise yours?
Professor Shona Halson is a leading expert in sport performance and recovery who has worked with the Australian Institute of Sport and the Australian Olympic team. Part of the expert panel on Be Recovered – an online course via the health app Benefit Pocket – she talks about the recovery pyramid, “the base of which should be sleep and mental recovery.”
Rest up
Sleep is when your brain and body do the majority of repair – in fact, a 2021 study by a combined US and Australian team, published in Physiological Reports, found a decline in muscle synthesis after just one night of poor shuteye.
“The body likes consistency, it likes routine, and it likes to know its bedtime and wake-up time. Get those established and you’ll see clear improvements in sleep quality,” tips Halson. “Look at things that might get in the way, too – caffeine and alcohol intake, a room that’s too hot or too noisy. Stress and poor sleep go hand in hand for a lot of people.”
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Whoop 4.0
Whoop uses a wrist tracker and app to assess markers such as sleep quality and heart rate variability to let you know if your recovery is on track.
Give your brain a break
Mental recovery is also essential. “There’s a lot of focus on this right now in athletic research,” she says. “We get to a level of ‘normal’ where we’re always tired and constantly connected, but we need some time each day with minimum stimulation for mental recovery.”
Fuel your body
The next layer of the pyramid is nutrition. “Here, three things are key [after a workout] – replacing carbohydrates, rehydrating to replace the fluid you’ve lost, and then taking in some protein to repair the muscle within one or two hours of your workout,” Halson advises.
Put your best foot forward
Feet TLC goes beyond dealing with post-sprint-sesh blisters. Here, the everyday steps you can take…
Exercise them
Yep, your feet need a workout and recovery too. “The key is to take frequent breaks from prolonged sitting, so try to stand up whenever possible – take short walks and do stretches,” tips Derick Csanyi, product manager for shoe brand Hush Puppies. Experiencing pain or issues? Chat to a podiatrist.
Be shoe savvy
“Supportive footwear is important for maintaining good body alignment,” says Csanyi. Not only can poor choices “lead to foot-specific pain problems like plantar fasciitis, but also to soreness from the lower back down.” What’s crucial, he notes, are inner soles that look after your feet – that’s why Hush Puppies’ new range features a podiatrist designed Genius Fit footbed with arch support, heel cuddle and cushion dome. Hello, comfort.
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Recovery tech and tools to try
Basics nailed, it can be worth trying what Driller calls “the sprinkles” on the cake. “Gadgets like massage guns primarily minimise feelings of soreness; they do have a place, as soreness can lead to you backing off in subsequent sessions.” Let’s break it down…
Ice
It’s a classic trope of marathon training – you run for three or four hours, but before you can congratulate yourself on a job well done, you need to dunk yourself in ice. However, a 2019 Maastricht University study compared recovery with one leg in ice to the other in cold water, and found the iced leg actually built less muscle after its soak.
“Ice can be good if you’ve got a lot of muscle damage – it’s almost like icing an injury,” says Halson. “But generally, as long as the water temperature is cooler than your skin temperature, you’ll cool down. Even water of 20-25°C can help. A home pool isn’t likely to be that cool, but rivers, lakes, the ocean or even just a pure cold tap water bath, can be.”
Compression
A recent analysis of 183 studies on compression clothing by experts in Australia and the UK, published in the Sports Medicine journal, revealed that wearing compression garments reduces the perception of muscle soreness the next day. Compression is designed to increase circulation and removes waste products, such as lactic acid, that contribute to post-exercise soreness. Halson adds that standing in water creates a similar type of pressure.
2XU Motion Hi Rise Compression Tights
With a compression rating of 20-25mmhg, pop these on for a recovery boost.
Adidas by Stella McCartney True Purpose Training Printed Cycling Shorts
Stabilise and support muscles with this fun pair of printed compression shorts. Made with recycled elastane, it’s a great eco-conscious option.
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SKINS SERIES-5 Long Sleeve Top
Train harder for longer and recover faster with SKINS highest level of compression. Helps to assist blood return to the heart while supporting the arms.
Massage
RELATED: The Surprising Thing Experts Say Will Help Speed Up Your Workout Recovery
“Massage guns are one of the most used, yet least researched, recovery tools of the last few years, with only a few actual studies on them. Conversely, you may get some benefits from a simple foam roller,” says Driller.
“The evidence on these strongly indicates that foam rolling helps reduce soreness and increase range of motion after exercise – and quickly too, with just 90 to 120 seconds of foam rolling per muscle group showing results.”
So, there ends the lesson. While hi-tech tools and approaches can add to your recovery, it pays to prioritise the base of the pyramid. Who’s down for a nice dinner, a cool bath and an early night?
Theragun Mini Percussion Gun
Don’t be fooled by its size. This mini version of Therabody’s iconic massage gun may be small but it is powerful. Plus, the portable size is perfect for taking to the gym.
Homedics Physio Massage Gun
Delivering up to 3000 rpm, this massage gun is ideal for soothing post-workout soreness. It features a one-button control, an ergonomically designed handle and a one-hour running time per charge.
Hypervolt Go2
Research from Austria’s University of Graz showed just five minutes of using a Hypervolt massage device after a workout made a difference to calf muscle recovery.
