Ever finished a tough workout and wondered whether an ice bath, massage or compression garment would help you recover faster?
These treatments are popular among athletes and gym-goers, but do they actually make much of a difference?
The evidence isn’t clear-cut.
A recent systematic review of 16 randomised controlled trials involving 273 competitive and elite endurance athletes found insufficient evidence that these treatments consistently improved recovery compared with simply resting.
However, the studies were generally small and had several limitations. Other research has also found that some treatments, such as massage and cold-water immersion, may help reduce muscle soreness in the short term.
But feeling less sore doesn’t necessarily mean you’ve recovered faster or that you’ll perform better in your next training session.
So, are recovery treatments worth it?
It depends!
If you enjoy getting a massage or taking an ice bath after training, that doesn’t mean you need to stop. Just be mindful of how much time and money you’re spending, and don’t overlook the basics, such as getting enough sleep, eating enough and managing your training load.
Key takeaways:
· You don’t need fancy recovery treatments to recover well from exercise. Some may help reduce muscle soreness, but that doesn’t necessarily mean you’ll recover faster or perform better.
· Whether they’re worthwhile depends on your goals, preferences and circumstances.
Has this changed how you think about recovery treatments?
Reference: Jin et al. (2026). PMID: 42683395
