Home recovery gear, with the evidence turned up
Saunas, cold plunges, red light, compression and massage tools: what the research supports, what it costs per session, and what you will still use in month six.
Read the guides| Barrel | Infrared | |
|---|---|---|
| Air temperature | Hotter | Cooler |
| Heat-up time | Longer | Shorter |
| Where it goes | Yard or garage | Indoor corner |
| Evidence base | Warm (observational) | Lukewarm (smaller studies) |
A comparison of DIY ice baths and dedicated cold plunge tubs covering cost, temperature control, maintenance, the research on cold water immersion, and which approach fits different budgets and habits.
A look at what foam rolling does and does not do, based on the research: effects on range of motion, soreness, performance and whether you need a foam roller at all.
A honest comparison of massage gun price tiers, what percussive therapy research actually supports, and how to figure out whether you will use one past the first month.
An honest look at what pneumatic compression boots do for muscle recovery, what the research supports, what they cost per session, and whether you will still use them in month six.
An evidence-based guide to hydration for exercise recovery covering how much water you need, when to drink it, the role of electrolytes and common mistakes.
An honest look at home red light therapy panels: what published research supports, what remains unproven, which wavelengths matter, and whether a consumer device is worth the money.
How we rate evidence
Every health claim gets a reading. How something feels and what it has been shown to do are kept apart, every time.
