Exercise recovery and soreness
Muscle soreness and tiredness after training, and how quickly you bounce back.
9 findings across 8 topics. Strongest evidence: Cold Water Immersion (B), Foam Rolling (B), Massage (C).
Grades show how certain the evidence is, not how big the effect is. How we grade evidence
What helps
Cold Water Immersion
- Reduces delayed-onset muscle soreness — Benefit, grade B: Moderate
Foam Rolling
- Eases muscle soreness after exercise — Benefit, grade B: Moderate
Massage
- Eases muscle soreness after hard exercise — Benefit, grade C: Limited
Boswellia
- Eases exercise-related muscle and joint pain — Benefit, grade C: Limited
Heat Therapy
- Eases muscle soreness after exercise — Benefit, grade C: Limited
Sauna
- Eases muscle soreness after exercise — Benefit, grade C: Limited
Mixed evidence
Blueberries
- Helps muscles recover after exercise — Mixed results, grade C: Limited
Ginger
- Eases muscle soreness after exercise — Mixed results, grade C: Limited
Foam Rolling
- Speeds recovery of strength after exercise — Mixed results, grade C: Limited