Education
Welcome to the rekovr Recovery Hub
Everything you need to know about modern recovery, backed by science. Learn when to use each recovery tool, how to use it correctly, and how to recover smarter.
Ice Baths
What Is an Ice Bath?
Cold water immersion involves sitting in cold water (typically 8-15°C) for a short period after exercise. It is widely used by elite athletes to support recovery after intense training.
Benefits
- Reduce post-exercise muscle soreness
- Help reduce inflammation after hard sessions
- Promote faster recovery between training days
- Leave you feeling refreshed and mentally alert
Best For
- Running
- CrossFit
- HYROX
- Football
- Tennis
- Cycling
- Weightlifting
- Long endurance sessions
When Should You Use It?
- After intense training
- After competitions
- During periods of heavy training
Avoid using an ice bath immediately before training or competition.
How Long?
3-10 minutes.
Recommended Temperature
8-15°C.
Who Should Avoid Ice Baths?
Consult your doctor first if you have:
- Heart disease
- Poor circulation
- Raynaud's syndrome
- Uncontrolled high blood pressure
Frequently Asked Questions
Can I use it every day? Yes, especially during heavy training blocks.
Is colder always better? No. Consistency matters more than extreme cold.
Compression Boots
What Are Compression Boots?
Compression boots use sequential air pressure to gently squeeze your legs from the feet upward, helping encourage healthy circulation.
Benefits
- Improve circulation
- Reduce feelings of heavy legs
- Promote relaxation after exercise
- Help prepare you for your next session
Best For
- Running
- Football
- Cycling
- Padel
- Tennis
- HYROX
- CrossFit
- Travel
- Standing all day
When Should You Use Them?
- After training
- After long travel
- Recovery days
- At the office
- Even while watching TV
How Long?
15 minutes. Longer sessions can be comfortable, but 15 minutes is sufficient for most athletes.
How Often?
Daily if desired. Compression boots are gentle enough for regular use.
Frequently Asked Questions
Do they replace stretching? No. They complement stretching but do not replace mobility work.
Can they replace an ice bath? No. Each tool serves a different purpose.
Massage Guns
What Is a Massage Gun?
A massage gun delivers rapid percussive therapy to muscles, helping reduce tightness and improve movement.
Benefits
- Reduce muscle tightness
- Improve flexibility
- Increase blood flow
- Help warm up before training
- Speed up recovery after exercise
Best For
- Tight calves
- Hamstrings
- Glutes
- Quads
- Shoulders
- Upper back
When Should You Use It?
Before training: 5-10 seconds per muscle.
After training: 30-60 seconds per muscle.
Common Mistakes
- Holding it on one spot for several minutes
- Using excessive pressure
- Applying it directly over bones or joints