11 sources: 1 crossover trial, 8 meta-analyses, 2 systematic reviews
Physical · Practice
Massage, Compression and Foam Rolling
These reliably make you feel less sore, and do considerably less for measured performance. Compression means wearing compression garments after training.
as-needed
Beginner-friendlyHome, gym
When to seek a professional
- Pain that is sharp, localized or worsening: see a clinician
How to do it
Massage or foam rolling for 10 to 20 minutes after hard sessions; compression garments worn for several hours afterwards
The research behind this entry does not establish an amount, so this is a practical starting point rather than a research-backed number.
foam roller, compression garments (optional), massage (optional)AthletesExperiencedFor most adults
What the evidence says
What the sources say
This practice is one way to carry out what the sources on the concept entry (phys.recovery.manual-modalities-perception-vs-function) studied: massage, compression, foam rolling and related recovery modalities. Dupuy 2018 (meta-analysis) concludes that massage seems to be the most effective method for reducing delayed-onset soreness and perceived fatigue; Leabeater 2022 (systematic review) reports that compression garments consistently lower muscle soreness and benefit subsequent endurance and resistance bouts; Wiewelhove 2019 (meta-analysis) reports small reductions in performance loss and pain with foam rolling as a recovery strategy. The full account, source by source, is on the concept entry this practice links to (phys.recovery.manual-modalities-perception-vs-function).
Common misconceptions
- Misconception: 'These speed up recovery of strength.' Effects concentrate on soreness and perception.
What we won't claim
- Does not treat injury
- Does not break down scar tissue or adhesions
11 sources: 1 crossover trial, 8 meta-analyses, 2 systematic reviews
- Agreement
- Direction recorded for 0 of 11 sources; not yet recorded for the rest.
- The claim's outcome
- Outcome not yet recorded
- Certainty
- No source states a certainty rating.
What each source measured and concluded (11)
meta-analysis · 2018
Dupuy et al. (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
- What it measured
- Impact of recovery techniques on DOMS, perceived fatigue, muscle damage, and inflammatory markers
- How it was read
- screened only, not extracted
- What the review says it includes
- Systematic review with meta-analysis
- Studies and participants, as stated
- 99 studies
systematic review · 2018
Araujo et al. (2018) — Post-exercise effects of graduated compression garment use on skeletal muscle recovery and delayed onset muscle soreness: a systematic review
- What it measured
- Muscle recovery and delayed onset muscle soreness
- How it was read
- screened only, not extracted
- What the review says it includes
- Systematic review
- Studies and participants, as stated
- 9 studies
systematic review · 2022
Leabeater et al. (2022) — Tight Margins: Compression Garment Use during Exercise and Recovery—A Systematic Review
- What it measured
- Physiological, physical, neuromuscular, biomechanical, and perceptual outcomes
- How it was read
- screened only, not extracted
- What the review says it includes
- Systematic review (PRISMA-P)
- Studies and participants, as stated
- 160 articles, 2530 participants
crossover trial · 2017
Rey et al. (2017) — The Effects of Foam Rolling as a Recovery Tool in Professional Soccer Players.
- What it measured
- Total Quality Recovery, perceived muscle soreness, jump, agility, sprint, flexibility at 24h post-training
- How it was read
- screened only, not extracted
meta-analysis · 2019
Wiewelhove et al. (2019) — A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery
- What it measured
- Sprint, jump, and strength performance; flexibility; muscle pain
- How it was read
- screened only, not extracted
- What the review says it includes
- Meta-analysis
- Studies and participants, as stated
- 21 studies (14 pre-rolling, 7 post-rolling)
meta-analysis · 2026
Zhu et al. (2026) — Effects of percussive therapy dosages on recovery from acute exercise-induced muscle damage: a systematic review and meta-analysis.
- What it measured
- Neuromuscular performance (CMJ, MVC), muscle soreness (DOMS), and biochemical markers (CK) after percussive therapy
- How it was read
- screened only, not extracted
- What the review says it includes
- Systematic review and meta-analysis of RCTs (PRISMA; RoB2, PEDro, GRADE)
- Studies and participants, as stated
- 12 RCTs
meta-analysis · 2013
Bieuzen et al. (2013) — Contrast Water Therapy and Exercise Induced Muscle Damage: A Systematic Review and Meta-Analysis
- What it measured
- Recovery following exercise-induced muscle damage (muscle soreness, strength loss)
- How it was read
- screened only, not extracted
- What the review says it includes
- Systematic review and meta-analysis
- Studies and participants, as stated
- 18 trials (13 pooled); all high risk of bias
meta-analysis · 2024
Choi et al. (2024) — Scientific Assessment of Contrast Therapy in Exercise Recovery: A Meta-Analytical Approach
- What it measured
- Exercise performance and physiological recovery variables
- How it was read
- screened only, not extracted
- What the review says it includes
- Meta-analysis (PRISMA)
- Studies and participants, as stated
- 15 articles
meta-analysis · 2015
Leal-Junior et al. (2015) — Effect of phototherapy (low-level laser therapy and light-emitting diode therapy) on exercise performance and markers of exercise recovery: a systematic review with meta-analysis
- What it measured
- Muscle performance (repetitions, time to exhaustion) and creatine kinase (muscle damage risk)
- How it was read
- screened only, not extracted
- What the review says it includes
- Systematic review with meta-analysis of RCTs
- Studies and participants, as stated
- 16 RCTs (13 of acceptable quality analyzed)
meta-analysis · 2026
Babel et al. (2026) — Hyperbaric Oxygen Treatment for Enhancing Athletic Recovery: A Systematic Review and Meta-Analysis.
- What it measured
- Athletic performance, metabolic recovery, physiological responses (post-recovery blood lactate)
- How it was read
- screened only, not extracted
- What the review says it includes
- Systematic review and meta-analysis
- Studies and participants, as stated
- 11 studies eligible; 6 in meta-analysis
meta-analysis · 2026
Liu et al. (2026) — Effects of cold water immersion vs body cryotherapy on delayed onset muscle soreness and jump performance following acute strenuous exercise in physically active participants: A systematic review and meta-analysis
- What it measured
- Comparison of cold-water immersion (CWI) vs body cryotherapy (BC) on DOMS and jump performance
- How it was read
- screened only, not extracted
- What the review says it includes
- Systematic review and meta-analysis (RCTs)
- Studies and participants, as stated
- 13 RCTs, 214 participants
Key sources (11)
Every source below is shown with its study design and links to the original study. This is the audit trail.
meta-analysisAn 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
systematic reviewPost-exercise effects of graduated compression garment use on skeletal muscle recovery and delayed onset muscle soreness: a systematic review
systematic reviewTight Margins: Compression Garment Use during Exercise and Recovery—A Systematic Review
crossover trialThe Effects of Foam Rolling as a Recovery Tool in Professional Soccer Players.
meta-analysisA Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery
meta-analysisEffects of percussive therapy dosages on recovery from acute exercise-induced muscle damage: a systematic review and meta-analysis.
meta-analysisContrast Water Therapy and Exercise Induced Muscle Damage: A Systematic Review and Meta-Analysis
meta-analysisScientific Assessment of Contrast Therapy in Exercise Recovery: A Meta-Analytical Approach
meta-analysisEffect of phototherapy (low-level laser therapy and light-emitting diode therapy) on exercise performance and markers of exercise recovery: a systematic review with meta-analysis
meta-analysisHyperbaric Oxygen Treatment for Enhancing Athletic Recovery: A Systematic Review and Meta-Analysis.
meta-analysisEffects of cold water immersion vs body cryotherapy on delayed onset muscle soreness and jump performance following acute strenuous exercise in physically active participants: A systematic review and meta-analysis
Explore all 307 studies in Recovery →
The full evidence base this focus area draws on, every study with its design and DOI.What it is for
Judge health claims for myselfRecover better between efforts