How do you usually unwind after a tough week? Do you get a massage, visit a sauna or simply lie on the couch? Physical therapist and rehabilitation specialist Vladimir Karasenko has rated six popular recovery methods on a 10-point scale. His verdict? Doing nothing all day may feel restful, but it does little to support recovery.
Massage — 7/10
Karasenko says massage can relieve muscle tension, relax muscles and improve blood circulation. However, its effects are temporary. Without strengthening your muscles and changing your habits, the benefits may fade within a day or two. Massage can be a useful addition to a recovery routine, but it should not be the only approach.
Sauna — 5/10
Heat can promote relaxation, improve circulation and ease tension. However, sauna sessions are not suitable for everyone and may be inadvisable for people with certain heart conditions or acute inflammation and swelling. A sauna alone cannot repair muscle tissue.
Stretching — 8/10
Stretching can improve mobility, ease muscle tightness and support blood circulation. It is important not to push into pain or stretch cold muscles. Ideally, stretch after a light warm-up or at the end of the day.
Read also: Why you shouldn’t let your partner walk on your back, per rehab expert.
Sleep — 10/10
According to Karasenko, sleep is essential for recovery. During sleep, the body repairs tissues, supports muscle growth and restores the nervous system. Without sufficient sleep, other recovery methods may be less effective.
Walking — 9/10
Walking is a gentle way to encourage circulation, support lymphatic flow and help regulate the nervous system. It does not need to be an intense workout: even 20 to 30 minutes of walking can help you feel better.
Lying around all day — 2/10
It may feel like rest, but prolonged inactivity can weaken muscles, slow circulation and make joints stiff. Unless an acute injury or medical condition requires rest, staying in bed all day may hinder recovery.
Karasenko said the best recovery routine combines adequate sleep with walking and stretching. He added that massage and sauna sessions can be useful supplements, while spending the entire day in bed is rarely the right approach.