Recovery is part of exercise. It’s not just an “off day.” Taking the time to treat your muscles gives them the opportunity to strengthen and rebuild.

“Everybody wants to come in and lift heavy things and put them down, and we think that’s going to help us build lean muscle. It doesn’t,” says Raul Escareno, EOS Fitness district manager. “In reality, the recovery process is the part where we’re activating that muscle growth. So when you think about it, the more time we invest in recovery, the more time we’re investing in our results.”

Interest in recovery has grown with the popularity of intense exercise, like CrossFit. Eric McCauley, EOS’ regional vice president of sales, says prioritizing repair is a necessity as people push their bodies to the edge.

As a result, advanced recovery technology is more accessible today, while traditional, simple methods remain tried and true. Escareno and McCauley discuss the benefits of different tools and techniques available at EOS gyms, and what you can do to support repair and healing at home.

Cold Plunge

Many athletes have endured a feeding trough full of ice as a staple of sports recovery since the ‘60s. But cold plunges have been around for millennia, and versions of cold therapy are seen cross-culturally. It’s Navajo tradition, for instance, to jump naked into the first snow (a snow bath) to build immunity and mentally prepare for the winter ahead.

Today, cold plunges are mainstream, partially due to its well-researched benefits. Decreased inflammation and reduced muscle soreness are the main advantages. But ice baths also increase immunity, and can potentially improve metabolic and mental health.

Escareno recommends cold plunges two to three times per week for exercise recovery.

Cryochambers

A cryochamber is an Antarctic version of a cold plunge. Cold plunge temps are around 50 to 39 degrees, while cryochambers are a chilly negative 2 or 3 degrees. The perk is speed.

“Under two and a half minutes, you get the same effect as you would in the cold plunge for 30 minutes, “ McCauley says.

At EOS, people use massage guns and compression sleeves while in the chamber. Together, Escareno says, “ it helps you improve circulation. … it’s going to release the lactic acid in your muscles and allow you to train harder and come back faster to another workout.”

Like cold plunges, Escareno recommends cryochambers two to three times per week.

Sauna

Sitting in a sauna has well-researched cardiovascular benefits, supports muscle repair, prevents soreness, and offers neurological protection, McCauley says. When paired with cold therapies, they can provide an optimal way to recover.

McCauley says doing a few stretches in a sauna for five minutes or so can warm up the body before exercise and prevent injury as well.

With infrared saunas, your body starts sweating around 120 degrees, opposed to 150 or so in traditional saunas. The infrared heat penetrates the skin rather than heating the air, making the experience less sweltering. The infrared also targets deeper muscle tissue.

3 At-home hacks

Stretching

Good ol’ simple stretching remains one of the most effective recovery tools at our disposal at any skill level.

“Stretching helps with mobility. It also helps you with cardiovascular because you’re getting the body up and moving, and it can 100% help you with recovery, so that way you can ensure that the next day you’re not as sore,” Escareno says.

Foam Rolling

A foam roller is a cylinder massage tool that alleviates muscle soreness and tightness, improves circulation, and flexibility. Many people use foam rollers post-workout, but using them pre-exercise can prevent pulled muscles as well.

“I don’t think people realize that rolling out your muscles before and after, primarily before, helps get your body right,” McCauley says.

Hydration and Diet

Hydration and nutritious food rebuild broken-down tissue. Protein, foods high in antioxidants like berries, and omega-3s will all supercharge repair.

“Ensuring that we’re actually feeding the muscles to help them recover is probably one of the most important and best things that you can do at your house,” Escareno says. “Just living the healthy lifestyle when you’re not in the gym is, by far, going to outweigh the recovery that you even do inside the gym.”

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