Scientists reveal why some workout recovery tricks can backfire

Ice baths, massages, compression garments, and recovery supplements promise faster muscle recovery, but research suggests their benefits are often overstated, and some techniques may even undermine long-term gains. Scientists say the most effective recovery methods are far simpler and cheaper: getting enough sleep, eating well, and giving muscles time to rebuild. Scientists reveal why some workout recovery tricks can backfire.

That is, until a few hours later when those uncomfortable muscle aches start setting in. This discomfort can linger for days – making easy, everyday tasks a challenge. In search of relief, some recreational gym-goers are adopting the kind of recovery techniques once reserved for elite athletes.

Social media and professional sport have helped popularize everything from ice baths and compression garments to massage and recovery supplements. While many of these products promise faster recovery, reduced soreness and improved performance, the science is often more nuanced. Ice baths Few recovery strategies have received as much attention as ice baths.