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Recovery Modalities: What Actually Works?

Evidence-based comparison of popular recovery methods

From foam rolling to cold plunges, recovery tools are everywhere. But which ones actually work? This chart compares the scientific evidence for popular recovery methods across different outcomes like DOMS reduction, flexibility, and performance.

24 views Published January 12, 2026 Updated about 1 month ago

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// DATA SOURCES

Frontiers: Meta-Analysis of Foam Rolling

Systematic review of foam rolling effectiveness

Sports Medicine Review: Evidence-Based Recovery

Comparison of recovery modalities

Scientific Reports: Compression Therapy

Research on compression recovery benefits

// RELATED VISUALIZATIONS

HEATMAP

Cold Plunge Benefits by Temperature & Duration

Recovery

BAR

Sauna Health Benefits by Duration