The Recovery Reality

Health & Performance

“The best recovery method isn’t the one that sounds fancy—it’s the one you’ll actually do.”

Want to Recover Better? Here’s What Actually Works

I recently came across a research review comparing two popular recovery methods:

• Cold water immersion (think: ice bath at ~50°F for 10 minutes)

• Cryotherapy (temperatures as low as -200°F to -300°F)

I’ll spare you the deep science, but here are the key takeaways—especially if recovery is something you’re trying to improve.

What the Research Shows

• Cold water immersion appears to be more effective short-term, particularly in the first few days following intense training.

• Too much cold exposure can actually blunt performance gains—so more isn’t always better. Every couple of weeks is likely enough.

• Low-intensity walking or biking provides similar recovery benefits—with fewer barriers and better long-term consistency.

So while the methods may differ, the outcome depends far more on your consistency than your method.

So, What’s the Best Recovery Method?

Simple: the one you’ll actually do.

If you’ve got 10 minutes and your body feels good—take a walk.
Have a stationary bike? Hop on for a light spin.
Love cold plunges or Cryo and have access? Go for it.

Whatever method you choose, make sure it aligns with:

• Your lifestyle

• Your recovery needs

• Your long-term goals

Because recovery shouldn’t feel like a chore—it should feel like a rhythm.

The Bottom Line

The best recovery tool isn’t necessarily the most scientific—it’s the most sustainable.

Find the method that helps you feel better, move better, and stay consistent over time.

Because real recovery isn’t about what you do once in a while.
It’s about what you build into your routine.

— Coach Shelby and The Shelby Trained Team