Popular Post-Exercise Recovery Methods: Popularity Versus Scientific Evidence (A Critical Narrative Review)

Emir Mert Koçoğlu; Özgür Eken

doi:10.54141/psbd.1928782

Abstract

Post-exercise recovery is central to sustaining athletic performance and optimizing training adaptations. In recent years, numerous recovery methods have become popular in both sport science and applied practice; however, their popularity often does not parallel their scientific support. This critical narrative review evaluated the evidence underpinning commonly used post-exercise recovery methods and examined the concordance between current practice and empirical findings. Studies indexed in PubMed, Web of Science, Scopus, and SPORTDiscus were examined, and systematic reviews, meta-analyses, and randomized controlled trials were synthesized for seven methods: foam rolling, percussion therapy (massage guns), cryotherapy (cold-water immersion and whole-body cryotherapy), compression garments, static stretching, active recovery, and traditional massage. Outcomes were organized into primary (muscle soreness and neuromuscular performance) and secondary (biochemical damage markers, range of motion, and perceived recovery) categories. Findings indicate that several methods' popularity has outpaced their scientific support. Moderate supportive evidence exists for foam rolling and active recovery, whereas evidence for cryotherapy and compression garments is context-dependent and inconsistent. For massage guns the evidence base remains limited, and the effect of static stretching on recovery is weak. Notably, the three most popular methods (foam rolling, massage guns, and static stretching) do not have the strongest evidence. Recovery strategies should therefore be guided by scientific evidence rather than popular trends and tailored to individual needs, exercise modality, and training objectives.

Keywords

Ethical Statement

This study is a critical narrative review and does not involve primary data collection from human or animal subjects. Therefore, ethics committee approval was not required.

Thanks

The authors declare that this study did not receive financial support from any institution or organization.

References

Afonso, J., Clemente, F. M., Nakamura, F. Y., Morouço, P., Sarmento, H., Inman, R. A., & Ramirez-Campillo, R. (2021). The effectiveness of post-exercise stretching in short-term and delayed recovery of strength, range of motion and delayed onset muscle soreness: A systematic review and meta-analysis of randomized controlled trials. Frontiers in Physiology, 12, 677581. https://doi.org/10.3389/fphys.2021.677581
Barnett, A. (2006). Using recovery modalities between training sessions in elite athletes: Does it help? Sports Medicine, 36(9), 781–796. https://doi.org/10.2165/00007256-200636090-00005
Beardsley, C., & Škarabot, J. (2015). Effects of self-myofascial release: A systematic review. Journal of Bodywork and Movement Therapies, 19(4), 747–758. https://doi.org/10.1016/j.jbmt.2015.08.007
Behm, D. G., Blazevich, A. J., Kay, A. D., & McHugh, M. (2016). Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: A systematic review. Applied Physiology, Nutrition, and Metabolism, 41(1), 1–11. https://doi.org/10.1139/apnm-2015-0235
Behm, D. G., & Wilke, J. (2019). Do self-myofascial release devices release myofascia? Rolling mechanisms: A narrative review. Sports Medicine, 49(8), 1173–1181. https://doi.org/10.1007/s40279-019-01149-y
Bishop, P. A., Jones, E., & Woods, A. K. (2008). Recovery from training: A brief review. The Journal of Strength & Conditioning Research, 22(3), 1015–1024. https://doi.org/10.1519/JSC.0b013e31816eb518
Bleakley, C., McDonough, S., Gardner, E., Baxter, G. D., Hopkins, J. T., & Davison, G. (2012). Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise. Cochrane Database of Systematic Reviews, (2), CD008262. https://doi.org/10.1002/14651858.CD008262.pub2
Born, D.-P., Sperlich, B., & Holmberg, H.-C. (2013). Bringing light into the dark: Effects of compression clothing on performance and recovery. International Journal of Sports Physiology and Performance, 8(1), 4–18. https://doi.org/10.1123/ijspp.8.1.4

Cheatham, S. W., Kolber, M. J., Cain, M., & Lee, M. (2015). The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: A systematic review. International Journal of Sports Physical Therapy, 10(6), 827–838.
Cheung, K., Hume, P. A., & Maxwell, L. (2003). Delayed onset muscle soreness: Treatment strategies and performance factors. Sports Medicine, 33(2), 145–164. https://doi.org/10.2165/00007256-200333020-00005
Costello, J. T., Baker, P. R. A., Minett, G. M., Bieuzen, F., Stewart, I. B., & Bleakley, C. (2015). Whole-body cryotherapy (extreme cold air exposure) for preventing and treating muscle soreness after exercise in adults. Cochrane Database of Systematic Reviews, (9), CD010789. https://doi.org/10.1002/14651858.CD010789.pub2
Crowther, F., Sealey, R., Crowe, M., Edwards, A., & Halson, S. (2017). Team sport athletes' perceptions and use of recovery strategies: A mixed-methods survey study. BMC Sports Science, Medicine and Rehabilitation, 9(1), 6. https://doi.org/10.1186/s13102-017-0071-3
Davis, H. L., Alabed, S., & Chico, T. J. A. (2020). Effect of sports massage on performance and recovery: A systematic review and meta-analysis. BMJ Open Sport & Exercise Medicine, 6(1), e000614. https://doi.org/10.1136/bmjsem-2019-000614
De Oliveira, F., Paz, G. A., Corrêa Neto, V. G., Alvarenga, R., Marques Neto, S. R., Willardson, J. M., & Miranda, H. (2023). Effects of different recovery modalities on delayed onset muscle soreness, recovery perceptions, and performance following a bout of high-intensity functional training. International Journal of Environmental Research and Public Health, 20(4), 3461. https://doi.org/10.3390/ijerph20043461
Driller, M., & Leabeater, A. (2023). Fundamentals or icing on top of the cake? A narrative review of recovery strategies and devices for athletes. Sports, 11(11), 213. https://doi.org/10.3390/sports11110213
Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis. Frontiers in Physiology, 9, 403. https://doi.org/10.3389/fphys.2018.00403
Fardouly, J., & Vartanian, L. R. (2016). Social media and body image concerns: Current research and future directions. Current Opinion in Psychology, 9, 1–5. https://doi.org/10.1016/j.copsyc.2015.09.005
Grant, M. J., & Booth, A. (2009). A typology of reviews: An analysis of 14 review types and associated methodologies. Health Information & Libraries Journal, 26(2), 91–108. https://doi.org/10.1111/j.1471-1842.2009.00848.x
Halson, S. L. (2013). Recovery techniques for athletes. Sports Science Exchange, 26(120), 1–6.
Halson, S. L. (2014). Monitoring training load to understand fatigue in athletes. Sports Medicine, 44(S2), 139–147. https://doi.org/10.1007/s40279-014-0253-z
Hausswirth, C., & Le Meur, Y. (2011). Physiological and nutritional aspects of post-exercise recovery: Specific recommendations for female athletes. Sports Medicine, 41(10), 861–882. https://doi.org/10.2165/11593180-000000000-00000
Herbert, R. D., de Noronha, M., & Kamper, S. J. (2011). Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database of Systematic Reviews, (7), CD004577. https://doi.org/10.1002/14651858.CD004577.pub3
Hill, J., Howatson, G., Van Someren, K., Leeder, J., & Pedlar, C. (2014). Compression garments and recovery from exercise-induced muscle damage: A meta-analysis. British Journal of Sports Medicine, 48(18), 1340–1346. https://doi.org/10.1136/bjsports-2013-092456
Hohenauer, E., Taeymans, J., Baeyens, J.-P., Clarys, P., & Clijsen, R. (2015). The effect of post-exercise cryotherapy on recovery characteristics: A systematic review and meta-analysis. PLOS ONE, 10(9), e0139028. https://doi.org/10.1371/journal.pone.0139028
Kellmann, M., Bertollo, M., Bosquet, L., Brink, M., Coutts, A. J., Duffield, R., Erlacher, D., Halson, S. L., Hecksteden, A., Heidari, J., Kallus, K. W., Meeusen, R., Mujika, I., Robazza, C., Skorski, S., Venter, R., & Beckmann, J. (2018). Recovery and performance in sport: Consensus statement. International Journal of Sports Physiology and Performance, 13(2), 240–245. https://doi.org/10.1123/ijspp.2017-0759
Konrad, A., Glashüttner, C., Reiner, M. M., Bernsteiner, D., & Tilp, M. (2020). The acute effects of a percussive massage treatment with a Hypervolt device on plantar flexor muscles' range of motion and performance. Journal of Sports Science & Medicine, 19(4), 690–694.
Li, H., Luo, L., Zhang, J., Cheng, P., Wu, Q., & Wen, X. (2025). The effect of percussion massage therapy on the recovery of delayed onset muscle soreness in physically active young men—A randomized controlled trial. Frontiers in Public Health, 13, 1561970. https://doi.org/10.3389/fpubh.2025.1561970
Li, S., Kempe, M., Brink, M., & Lemmink, K. (2024). Effectiveness of recovery strategies after training and competition in endurance athletes: An umbrella review. Sports Medicine – Open, 10(1), 55. https://doi.org/10.1186/s40798-024-00724-6
Li, X., Su, H., Du, L., Li, G., Lv, Y., Liu, X., Feng, L., & Yu, L. (2025). Effects of compression garments on muscle strength and power recovery post-exercise: A systematic review and meta-analysis. Life, 15(3), 438. https://doi.org/10.3390/life15030438
Lund, H., Vestergaard-Poulsen, P., Kanstrup, I.-L., & Sejrsen, P. (1998). The effect of passive stretching on delayed onset muscle soreness, and other detrimental effects following eccentric exercise. Scandinavian Journal of Medicine & Science in Sports, 8(4), 216–221. https://doi.org/10.1111/j.1600-0838.1998.tb00195.x
Lundh, A., Lexchin, J., Mintzes, B., Schroll, J. B., & Bero, L. (2017). Industry sponsorship and research outcome. Cochrane Database of Systematic Reviews, 2017(2), MR000033. https://doi.org/10.1002/14651858.MR000033.pub3 MacDonald, G. Z., Penney, M. D. H., Mullaley, M. E., Cuconato, A. L., Drake, C. D. J., Behm, D. G., & Button, D. C. (2013). An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. Journal of Strength and Conditioning Research, 27(3), 812–821. https://doi.org/10.1519/JSC.0b013e31825c2bc1
Marqués-Jiménez, D., Calleja-González, J., Arratibel, I., Delextrat, A., & Terrados, N. (2016). Are compression garments effective for the recovery of exercise-induced muscle damage? A systematic review with meta-analysis. Physiology & Behavior, 153, 133–148. https://doi.org/10.1016/j.physbeh.2015.10.027
Mika, A., Oleksy, Ł., Kielnar, R., Wodka-Natkaniec, E., Twardowska, M., Kamiński, K., & Małek, Z. (2016). Comparison of two different modes of active recovery on muscles performance after fatiguing exercise in mountain canoeist and football players. PLOS ONE, 11(10), e0164216. https://doi.org/10.1371/journal.pone.0164216
Monedero, J., & Donne, B. (2000). Effect of recovery interventions on lactate removal and subsequent performance. International Journal of Sports Medicine, 21(8), 593–597. https://doi.org/10.1055/s-2000-8488
Moore, E., Fuller, J. T., Buckley, J. D., Saunders, S., Halson, S. L., Broatch, J. R., & Bellenger, C. R. (2022). Impact of cold-water immersion compared with passive recovery following a single bout of strenuous exercise on athletic performance in physically active participants: A systematic review with meta-analysis and meta-regression. Sports Medicine, 52(7), 1667–1688. https://doi.org/10.1007/s40279-022-01644-9
Murray, A., Fullagar, H., Turner, A. P., & Sproule, J. (2018). Recovery practices in Division 1 collegiate athletes in North America. Physical Therapy in Sport, 32, 67–73. https://doi.org/10.1016/j.ptsp.2018.05.004
Peake, J. M., Neubauer, O., Della Gatta, P. A., & Nosaka, K. (2017). Muscle damage and inflammation during recovery from exercise. Journal of Applied Physiology, 122(3), 559–570. https://doi.org/10.1152/japplphysiol.00971.2016
Pearcey, G. E. P., Bradbury-Squires, D. J., Kawamoto, J.-E., Drinkwater, E. J., Behm, D. G., & Button, D. C. (2015). Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of Athletic Training, 50(1), 5–13. https://doi.org/10.4085/1062-6050-50.1.01
Pedersen, B. K., & Saltin, B. (2015). Exercise as medicine – Evidence for prescribing exercise as therapy in 26 different chronic diseases. Scandinavian Journal of Medicine & Science in Sports, 25(S3), 1–72. https://doi.org/10.1111/sms.12581
Piñero, A., Burke, R., Augustin, F., Mohan, A. E., DeJesus, K., Sapuppo, M., Weisenthal, M., Coleman, M., Androulakis-Korakakis, P., Grgic, J., Swinton, P. A., & Schoenfeld, B. J. (2024). Throwing cold water on muscle growth: A systematic review with meta-analysis of the effects of postexercise cold water immersion on resistance training-induced hypertrophy. European Journal of Sport Science, 24(2), 177–189. https://doi.org/10.1002/ejsc.12074
Poppendieck, W., Wegmann, M., Ferrauti, A., Kellmann, M., Pfeiffer, M., & Meyer, T. (2016). Massage and performance recovery: A meta-analytical review. Sports Medicine, 46(2), 183–204. https://doi.org/10.1007/s40279-015-0420-x
Roberts, L. A., Raastad, T., Markworth, J. F., Figueiredo, V. C., Egner, I. M., Shield, A., Cameron-Smith, D., Coombes, J. S., & Peake, J. M. (2015). Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. The Journal of Physiology, 593(18), 4285–4301. https://doi.org/10.1113/JP270570
Sams, L., Langdown, B. L., Simons, J., & Vseteckova, J. (2023). The effect of percussive therapy on musculoskeletal performance and experiences of pain: A systematic literature review. International Journal of Sports Physical Therapy, 18(2), 309–327. https://doi.org/10.26603/001c.73795
Schroeder, A. N., & Best, T. M. (2015). Is self myofascial release an effective preexercise and recovery strategy? A literature review. Current Sports Medicine Reports, 14(3), 200–208. https://doi.org/10.1249/JSR.0000000000000148
Schünemann, H., Brožek, J., Guyatt, G., & Oxman, A. (Eds.). (2013). GRADE handbook for grading quality of evidence and strength of recommendations. The GRADE Working Group. https://gdt.gradepro.org/app/handbook/handbook.html
Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey, C. D. (2004). The impact of stretching on sports injury risk: A systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371–378. https://doi.org/10.1249/01.MSS.0000117134.83018.F7
Tiggemann, M., & Zaccardo, M. (2015). "Exercise to be fit, not skinny": The effect of fitspiration imagery on women's body image. Body Image, 15, 61–67. https://doi.org/10.1016/j.bodyim.2015.06.003
Van Hooren, B., & Peake, J. M. (2018). Do we need a cool-down after exercise? A narrative review of the psychophysiological effects and the effects on performance, injuries and the long-term adaptive response. Sports Medicine, 48(7), 1575–1595. https://doi.org/10.1007/s40279-018-0916-2
Vatne, E., Oliva-Lozano, J. M., Saenz, C., Cost, R., & Hagen, J. (2025). Post-exercise recovery modalities in male and female soccer players of all ages and competitive levels: A systematic review. Sports, 13(10), 343. https://doi.org/10.3390/sports13100343
Versey, N. G., Halson, S. L., & Dawson, B. T. (2013). Water immersion recovery for athletes: Effect on exercise performance and practical recommendations. Sports Medicine, 43(11), 1101–1130. https://doi.org/10.1007/s40279-013-0063-8
Wang, H., Wang, L., & Pan, Y. (2025). Impact of different doses of cold water immersion (duration and temperature variations) on recovery from acute exercise-induced muscle damage: A network meta-analysis. Frontiers in Physiology, 16, 1525726. https://doi.org/10.3389/fphys.2025.1525726
Warburton, D. E. R., Nicol, C. W., & Bredin, S. S. D. (2006). Health benefits of physical activity: The evidence. Canadian Medical Association Journal, 174(6), 801–809. https://doi.org/10.1503/cmaj.051351
Wiewelhove, T., Döweling, A., Schneider, C., Hottenrott, L., Meyer, T., Kellmann, M., Pfeiffer, M., & Ferrauti, A. (2019). A meta-analysis of the effects of foam rolling on performance and recovery. Frontiers in Physiology, 10, 376. https://doi.org/10.3389/fphys.2019.00376
Wilke, J., Müller, A.-L., Giesche, F., Power, G., Ahmedi, H., & Behm, D. G. (2020). Acute effects of foam rolling on range of motion in healthy adults: A systematic review with multilevel meta-analysis. Sports Medicine, 50(2), 387–402. https://doi.org/10.1007/s40279-019-01205-7

Details

Primary Language

English

Subjects

Physical Training and Sports, Exercise Physiology

Journal Section

Review

Authors

Emir Mert Koçoğlu ^*
0009-0007-1288-6960
Türkiye

Özgür Eken
0000-0002-5488-3158
Türkiye

Early Pub Date

October 12, 2026

Publication Date

-

Submission Date

April 12, 2026

Acceptance Date

August 5, 2026

Published in Issue

Year 2026 Number: Advanced Online Publication

DOI

https://doi.org/10.54141/psbd.1928782

IZ

https://izlik.org/JA58KB98BD

Cite

RIS / Bibtex

APA

Koçoğlu, E. M., & Eken, Ö. (2026). Popular Post-Exercise Recovery Methods: Popularity Versus Scientific Evidence (A Critical Narrative Review). Pamukkale Journal of Sport Sciences, Advanced Online Publication. https://doi.org/10.54141/psbd.1928782

AMA

1.Koçoğlu EM, Eken Ö. Popular Post-Exercise Recovery Methods: Popularity Versus Scientific Evidence (A Critical Narrative Review). Pamukkale J Sport Sci. 2026;(Advanced Online Publication). doi:10.54141/psbd.1928782

Chicago

Koçoğlu, Emir Mert, and Özgür Eken. 2026. “Popular Post-Exercise Recovery Methods: Popularity Versus Scientific Evidence (A Critical Narrative Review)”. Pamukkale Journal of Sport Sciences, no. Advanced Online Publication. https://doi.org/10.54141/psbd.1928782.

EndNote

Koçoğlu EM, Eken Ö (October 12, 2026) Popular Post-Exercise Recovery Methods: Popularity Versus Scientific Evidence (A Critical Narrative Review). Pamukkale Journal of Sport Sciences Advanced Online Publication

IEEE

[1]E. M. Koçoğlu and Ö. Eken, “Popular Post-Exercise Recovery Methods: Popularity Versus Scientific Evidence (A Critical Narrative Review)”, Pamukkale J Sport Sci, no. Advanced Online Publication, Oct. 2026, doi: 10.54141/psbd.1928782.

ISNAD

Koçoğlu, Emir Mert - Eken, Özgür. “Popular Post-Exercise Recovery Methods: Popularity Versus Scientific Evidence (A Critical Narrative Review)”. Pamukkale Journal of Sport Sciences. Advanced Online Publication (October 12, 2026). https://doi.org/10.54141/psbd.1928782.

JAMA

1.Koçoğlu EM, Eken Ö. Popular Post-Exercise Recovery Methods: Popularity Versus Scientific Evidence (A Critical Narrative Review). Pamukkale J Sport Sci. 2026. doi:10.54141/psbd.1928782.

MLA

Koçoğlu, Emir Mert, and Özgür Eken. “Popular Post-Exercise Recovery Methods: Popularity Versus Scientific Evidence (A Critical Narrative Review)”. Pamukkale Journal of Sport Sciences, no. Advanced Online Publication, Oct. 2026, doi:10.54141/psbd.1928782.

Vancouver

1.Emir Mert Koçoğlu, Özgür Eken. Popular Post-Exercise Recovery Methods: Popularity Versus Scientific Evidence (A Critical Narrative Review). Pamukkale J Sport Sci. 2026 Oct. 12;(Advanced Online Publication). doi:10.54141/psbd.1928782