July 24 is International Self-Care Day, a perfect reminder that looking after yourself goes way beyond a bubble bath or an early night.
One of the most powerful—and often overlooked—forms of self-care is recovery. Whether you’re an athlete, a weekend warrior, or just someone who works hard, taking time to recharge your body and mind isn’t indulgent—it’s essential.
From ice baths to infrared saunas, post-workout recovery has become a whole industry of its own. But in a world of $70 cryo sessions and Instagrammable cold plunges, it’s easy to wonder—do these trends actually work, or are they just hype?
This guide breaks down the most popular recovery methods so you can decide what’s worth your time (and your money) and celebrate Self-Care Day by giving your body the reset it deserves.
❄️ Ice Baths & Cold Plunge
What it is:
Sitting in 10–15°C water for 5–10 minutes post-workout.
Potential Benefits:
✅ Reduces muscle soreness and inflammation
✅ Speeds recovery between training sessions
✅ May improve mental resilience
What Science Says:
Studies show cold water immersion can reduce perceived soreness—but some research suggests it might blunt muscle gains if overused. Best used sparingly after very intense sessions.
Worth It?
👍 If you train hard often or compete.
🙅♂️ Probably not necessary after every light workout.
🔥 Infrared Saunas
What it is:
Saunas using infrared light to heat your body directly, usually 30–45 minutes.
Potential Benefits:
✅ Promotes relaxation and stress reduction
✅ Increases circulation
✅ May support muscle recovery and better sleep
What Science Says:
Emerging evidence suggests infrared can aid recovery and reduce pain, but research is still limited compared to traditional heat therapy.
Worth It?
👍 Great for relaxation and circulation.
❓ Benefits are promising but not miraculous.
💨 Steam Rooms
What it is:
Wet heat environment (~40–45°C) with high humidity.
Potential Benefits:
✅ Opens airways and improves breathing
✅ Relaxes tight muscles
✅ Promotes sweating and circulation
What Science Says:
Helps flexibility and relaxation, but doesn’t directly speed muscle recovery much.
Worth It?
👍 Excellent for relaxation and respiratory benefits.
❄️ Cryotherapy
What it is:
Short exposure to very cold air (−110 to −140°C) for 2–4 minutes.
Potential Benefits:
✅ May reduce inflammation and soreness
✅ Reported mood and energy boost
What Science Says:
Research is mixed—some studies show reduced soreness, others show minimal effect beyond placebo.
Worth It?
👍 Fun experience to try, but likely not essential for most people.
🦵 Compression Boots
What it is:
Inflatable sleeves that squeeze your legs to boost circulation.
Potential Benefits:
✅ Reduces swelling and muscle soreness
✅ Improves lymphatic drainage
What Science Says:
Evidence supports mild recovery benefits, especially for endurance athletes.
Worth It?
👍 Great if you have heavy leg days or endurance training.
🔴 Red Light Therapy
What it is:
Exposure to low-level red and near-infrared light.
Potential Benefits:
✅ May improve tissue repair and reduce inflammation
✅ Could enhance recovery and performance over time
What Science Says:
Early research is promising but not conclusive—more high-quality studies needed.
Worth It?
👍 Potentially helpful if used consistently, but not magic.
🌿 Takeaway: Make Recovery Part of Your Self-Care
If you’re on a budget, remember: the basics still matter most.
✅ Prioritise good sleep, hydration, and nutrition.
✅ Use ice baths or compression as occasional boosts.
✅ Saunas and steam rooms are great for relaxation.
This International Self-Care Day, remember: you don’t have to earn your rest. Whether you try an ice bath, unwind in an infrared sauna, or simply take ten quiet minutes to stretch and breathe, you’re giving your body and mind the care they deserve.
Self-care isn’t just a luxury—it’s your foundation for feeling strong, clear, and resilient.
✨ Ready to start?
Pick one recovery practice to try this week and see how it transforms the way you feel.
P.S. Don’t forget your hands 🖐️
When we talk about self-care and recovery, we often focus on muscles, mindset, and mobility — but hands get overlooked.
If you're lifting, hanging, swinging, or just training regularly, a bit of palm protection goes a long way.
That’s where RooGrips come in. Support where you need it most — no rips, no fuss.
You can check them out here.
