Introduction

Like many endurance athletes, I have a foam roller tucked in the corner of my living room and a massage gun sitting on the shelf. But if I'm honest, there have been plenty of times when I've wondered if I was actually using these tools the right way? Should I be doing more? Or less?

If you've ever asked yourself similar questions about foam rollers, massage guns, compression boots, ice baths, or even infrared lamps, this article is for you.

This newsletter is divided into two parts:

• Part 1: The Science Behind Recovery Tools, Warm-Ups, and Cool-Downs

  • A review of what the research says about each tool and method.

  • Clear explanations of when to use each technique (and when to skip them).

• Part 2: What To Actually Do (A.K.A. Just Give Me the Plan)

  • Practical, actionable advice you can apply right away.

  • Selective recommendations for pre- and post-exercise routines based on what matters most.

Feel free to read it all the way through for a deep dive, or jump straight to Part 2 if you’re looking for quick guidance!

Part 1: The Science Behind Recovery Tools, Warm-Ups, and Cool-Downs

Tools for Pre-Exercise Preparation

Massage Guns

Pre-exercise they can Increase the range of motion (ROM) and activate muscles. No significant enhancement in strength or speed; overuse may reduce explosive power. "Percussive therapy improved flexibility but showed no significant improvement in strength or jump performance in trained athletes" (Konrad et al., 2020).

Foam Rollers & Massage Sticks

Improve flexibility and ROM without impairing performance - "Foam rolling pre-exercise improved sprint performance by ~0.7% without impairing strength or power" (Wiewelhove et al., 2019). "Roller massage improved joint ROM with similar efficacy to foam rolling" (Peacock et al., 2014).

Compression Garments

Limited evidence for performance improvement. May offer slight benefits for blood flow and muscle support.

Tools for Post-Exercise Recovery

Massage Guns

Effective for reducing stiffness and aiding ROM restoration. "Use of massage guns post-exercise reduced muscle stiffness and improved recovery of strength within 24 hours" (Cheatham & Stull, 2021).

Foam Rollers & Massage Sticks

Consistently reduce soreness and help maintain post-exercise performance. "Self-myofascial release post-exercise was effective in reducing DOMS and performance decrements" (Dupuy et al., 2018). Note: Foam rolling may help you feel better and move better, but it won't dramatically speed up the biological recovery of your muscles.

NormaTec Compression Boots

Provide subjective relief. "Athletes reported lower perceived soreness but no change in strength or lactate clearance" (Brown et al., 2017). Good for comfort, not proven for faster muscle recovery. Use them if you enjoy the feeling, but don't rely on them alone.

Compression Garments

Modest benefits for perceived recovery and reduced muscle soreness.

Active Recovery (Light Aerobic Exercise)

Best evidence for clearing metabolites and aiding overall recovery. Easy cycling, jogging, or swimming maintains blood flow and aids tissue repair.

Passive Recovery Techniques

Cold Therapy (Ice Baths, Cryotherapy)

Reduces soreness perception. Best after competitions or hard endurance sessions. "Cold-water immersion reduced DOMS symptoms but did not consistently accelerate muscle recovery or improve performance" (Bleakley et al., 2012). Important: If you're aiming for maximum muscle growth or adaptation, avoid cold immersion immediately after strength-based sessions.

Heat Therapy (Hot Baths, Heat Packs)

Increases blood flow and relieves stiffness. Best used later, not immediately post-injury. "Local heat application reduced subjective soreness and improved comfort post-exercise, but had minimal impact on muscle function restoration" (Myrer et al., 2011).

Infrared (IR) Lamps

Deeper tissue penetration for stiffness relief. Useful 24+ hours post-exercise for lingering soreness. "Infrared therapy enhanced blood flow and reduced muscle soreness after exercise, though evidence remains preliminary" (Leal Junior et al., 2009).

Comparison Table

Psychological Recovery

The Mental Edge: Why Cold Can Still Be Worth It

Many athletes swear by cold immersion, whether it's jumping into an ice bath, a cold lake, or a winter dip. Interestingly, the research shows that while the physiological benefits (like speeding muscle recovery) are limited, the psychological benefits are undeniable.

Cold immersion can significantly enhance how athletes feel about their recovery. It creates a strong sense of resilience, mental sharpness, and overall well-being. After a gruelling session or race, the shock of the cold can offer a powerful "reset", making you feel tough, refreshed, and ready to tackle the next challenge.

"Cold immersion provided significant improvements in athletes' subjective recovery perceptions, even without major physiological changes" (Halson et al., 2014).

In practical terms, this means that even if your muscles aren't repairing faster, your mind feels ready to go again, and that's a huge advantage over the course of a season.

Warm-Ups and Cool-Downs

Warm-Ups: What Works

• Light aerobic prep.

• Dynamic mobility drills.

• Sport-specific neuromuscular activation.

Avoid prolonged static stretching (>30s). "Dynamic warm-ups are more effective than static stretching in improving performance and reducing injury risk in runners" (Behm & Chaouachi, 2011).

Cool-Downs: What the Science Says

It’s been drilled into many athletes for decades: "Don’t forget your cool-down after a race!" But surprisingly, research shows that cool-downs don't significantly speed up muscle recovery, reduce DOMS, or enhance physiological adaptation.

For example, a large review (Van Hooren & Peake, 2018) concluded that structured cool-downs, jogging, spinning, or easy swimming, provide minimal direct physiological recovery benefits compared to just resting.

So why do so many athletes swear by them? Probably because cool-downs can play an important psychological role…

• Helping you mentally "close the loop" on a training session or race.

• Reducing feelings of stiffness and discomfort simply through gentle movement.

• Giving athletes a feeling of control and routine, which helps build long-term training adherence and resilience.

Bottom line: Even if they don’t physically repair muscles faster, cool-downs may still help you feel better, manage fatigue mentally, and stay more consistent season after season.

Today, more modern recovery advice suggests separating physical recovery (gentle stretching, hydration, breathwork) from psychological recovery (short easy movement, structured cool-down rituals), and using both intelligently.

Before moving on to Part 2, it's worth remembering: Understanding the science is powerful, but recovery habits only pay off when they're practiced consistently. The next section turns all this information into simple, sustainable routines you can follow.

Part 2: What To Actually Do (A.K.A. Just Give Me the Plan)

Before You Train or Race

• Massage Gun (30 seconds per area) on low-mid speed.

• Foam Roll or Massage Stick (30 seconds per area).

• Dynamic Warm-Up: Light aerobic activity + dynamic stretches + drills.

• Avoid static stretching.

After You Train or Race

• Gentle Stretching and Mobility Work (essential, best-supported by research).

• Optional extras (choose based on personal preference or need):

  • Foam Rolling or Massage Stick: 1–2 rounds.

  • Massage Gun: 1–2 minutes per area.

  • Light Aerobic Cool-Down (5–10 minutes).

  • NormaTec Boots for comfort.

  • Cold Therapy after intense sessions.

  • Heat or IR Therapy 24–48 hours later for lingering stiffness.

Scientific evidence consistently supports gentle stretching and mobility work as the priority after exercise. The additional methods listed are considered optional, they can provide benefits for recovery or comfort but are not essential. Choose what feels good and fits your recovery style.

Breathwork: A Smarter Cool-Down for Your Nervous System

While traditional cool-down jogs don't significantly speed muscle recovery, they may have helped athletes calm their nervous systems after hard efforts.

Today, research suggests that targeted breathwork, slow, controlled breathing, can more directly support the shift from a "high-alert" sympathetic state to a "rest-and-repair" parasympathetic state.

Simple methods include:

• Nasal Breathing: Inhale and exhale through the nose only for 2–5 minutes.

• Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds.

• Extended Exhale Breathing: Inhale for 4 seconds, exhale slowly for 6–8 seconds.

Even a few minutes of breathwork can help lower heart rate, reduce stress hormones, and prime your body for better recovery.

Optional Extras

While not essential, some additional recovery tools and techniques can offer benefits for athletes who enjoy experimenting with their recovery routines. These include:

• Trigger Point Balls

• Gua Sha / Muscle Scraping Tools

• Acupressure Mats (Spike Mats)

• Vibration Plates

Top 6 Takeaways

1. Gentle stretching and mobility work post-exercise is the most consistently supported recovery practice.

2. Massage guns and foam rolling help flexibility and soreness but don't significantly boost performance or speed muscle healing.

3. Cold immersion can feel great and improve perceived recovery but doesn’t speed muscle repair,  and may hinder strength adaptations if used immediately after lifting.

4. Cool-downs don’t speed physical recovery but help psychological relaxation and readiness for future training.

5. Breathwork is a powerful, evidence-based way to calm the nervous system and enhance recovery,  even more directly than traditional jogging cool-downs.

6. Choose recovery tools based on what feels good and fits your lifestyle, not because you "have to" use everything available.

I hope this guide has made the world of recovery tools and routines a little clearer for you. If it helps you make smarter decisions about your training and recovery, then it’s done its job.

As always, experiment, listen to your body, and find what works best for you.

See you out there, stronger, smarter, and better recovered!