Ice baths, cryotherapy and compression: what helps you recover?

Good news if you don't have the money or time for ice baths and compression gear. A recent study put the popular recovery methods head to head with simply resting.

What the research found

This network meta-analysis, a study that compares lots of treatments against each other at once, pooled 16 trials (273 competitive endurance athletes) of recovery methods such as ice baths, cryotherapy chambers, compression garments, massage and active recovery. None of them clearly beat passive recovery (just resting) for muscle soreness, muscle damage markers or performance.

In the one trial that included a pretend treatment (sitting in water at a neutral temperature), it did at least as well as the real ones, which suggests expectations may play a big part. The trials were small and confidence in most findings was low or very low. The clearest finding was that compression garments didn't improve performance.

Our take

These gadgets are popular, and they look and feel interesting. But they're not what's going to have a major impact on your health, recovery or wellbeing. At best, they're the 0.01%-ers.

The things doing most of the work are far less sexy: a sensible training plan, regular good-quality sleep, a well-balanced diet and good eating habits, and looking after your mental wellbeing.

Plenty of people swear by their recovery routine, and we won't argue with how it feels to them. This review is far from the final word, but so far the research doesn't show these methods doing much more than rest.

What this means for you

Put your energy (and money) into the basics first. If you have the money and time, you enjoy your gadgets, and you understand that much of the benefit may be a placebo effect, then absolutely go for it!

References

Jin, Y., Pan, D., Li, M., Zhu, D., & Wen, J. (2026). Physical recovery modalities in competitive and elite endurance athletes: A systematic review and network meta-analysis finding limited evidence of benefit over passive recovery. Frontiers in Sports and Active Living, 8, 1876924. https://doi.org/10.3389/fspor.2026.1876924

Written by

Samuel Bulten

Exercise Physiologist | Masters in Medicine (Pain Management)

Director, Adapt Movement

Disclaimer

This information is for educational purposes only and is not a substitute for personal medical advice. These blogs are written by Sam Bulten and represent his opinions and insights and are based on his experience and interpretation of the research. As Sam is a human, these opinions and insights are not absolute truths.