Do you really need that ice bath? Recovery trends debunked

Recovery is Australia's latest $1.3 billion obsession. We've traded stretching for infrared saunas, red light therapy and literal tubs of ice. The result? We're spending a lot more money on recovery than on training.

But as the price tags climb, there’s a growing gap between what actually helps your body recover and what just makes your wallet sore.

Is that ‘recovery zone’ membership making a difference, or are you just paying for an expensive nap? Here’s where you can choose to spend your money (and where to save it).

The ice plunge craze

Ice baths aren't just for elite athletes anymore. While they may help ease soreness and support recovery after intense exercise, some research suggests regular cold-water immersion could reduce muscle and strength gains when used after resistance training. If building muscle is your goal, it's worth weighing up the pros and cons with your health professional.

The verdict: Cold water immersion may help with recovery after intense exercise or during periods of frequent training and competition. If you're considering giving it a try, keep sessions to around 10-15 minutes in water between 10-15°C, and take a gradual approach. People who are pregnant or have certain health conditions should speak with a healthcare professional first.

The sauna obsession

Heat therapy, including traditional and infrared saunas, has become a popular recovery option for people looking to unwind after exercise. While research is still evolving, some studies suggest heat exposure may help promote relaxation, improve circulation and reduce feelings of muscle soreness after physical activity.

The verdict: Heat therapy may be a useful addition to your recovery routine, but it's not a one-size-fits-all solution. If you're using a sauna, stay hydrated, limit your time in the heat and leave the sauna if you feel dizzy, lightheaded or unwell. People who are pregnant or have underlying health conditions should speak with a healthcare professional before using heat-based therapies.

The power of red light therapy

Red light therapy has gained attention as a recovery and wellness treatment, with some research suggesting it may support cellular function, muscle recovery and tissue repair. While the evidence is still emerging, some studies have found potential benefits for reducing muscle soreness and supporting recovery after exercise.

The verdict: Red light therapy may be a useful addition to your recovery routine, but it's not a substitute for the fundamentals, such as adequate sleep, nutrition and appropriate training. While some people report positive results, more research is needed to fully understand its long-term benefits and who is most likely to benefit.

The trending gadgets

Compression boots

You've probably seen the giant inflatable boots all over social media. Compression boots use air pressure to apply gentle compression to the legs, and some people find them relaxing after exercise. A recent systematic review of compression boots and recovery found potential benefits for soreness and recovery perceptions, but noted that more high-quality research is needed.

The verdict: Compression boots may be a useful recovery tool if you enjoy using them, particularly for easing post-workout soreness. However, they're best viewed as a complement to, rather than a replacement for, recovery basics such as sleep, nutrition, hydration and light movement.

Massage guns

Massage guns have become a household staple. From full-size to on-the-go mini machines, these gadgets are super convenient for quick relief of minor kinks. Even the Australian Physiotherapy Association (APA) acknowledges they are “excellent for temporary pain relief and increasing range of motion before a workout”. However, they aren't a magic wand for long-term muscle repair.

The verdict: Worth it for the ‘feel good’ factor, relaxation and quick relief to help get stiff muscles moving. Just don't expect them to replace a professional hands-on treatment.

Vibration plates

Once a niche tool for elite athletes, vibration plates are now popping up in every boutique recovery studio and naturally, TikTok. They work by sending high-frequency vibrations through the body, forcing your muscles to contract and relax dozens of times per second. According to Exercise and Sports Science Australia (ESSA), they can assist with bone density and improve balance in specific clinical settings, but their ‘fat-burning’ and ‘instant recovery’ claims are yet to be proven.

The verdict: Beneficial for a pre-workout wake-up call or improving circulation, but don't buy the hype that 10 minutes of standing still replaces a strength session.

The underrated (and free) recovery champions

Before you spend a cent on gadgets, the Australian Government's 2026 24-Hour Movement Guidelines point to two practices that offer a 100% return on investment.

A good night's sleep

For the first time, Australia's national movement guidelines include sleep as an important pillar for physical health. Sleep is the only time your body truly repairs tissue and regulates growth hormones. No amount of cold plunging or compression can make up for a lack of sleep, so maybe ditch the late-night doomscrolling and focus on a solid sleep instead.

Active recovery

Instead of sitting still in expensive boots, a 20-minute walk, light swim or gentle yoga session can keep blood pumping through muscles without adding stress. Health and Wellbeing QLD says, “recovery doesn’t mean collapsing on the couch after a workout. It involves repairing, rebuilding and adapting so your body returns stronger, not sorer.”

Recovery doesn't have to be complicated. While recovery tools and treatments can have a place, the basics still matter most. If you're looking for extra support, some nib Extras covers can help with the cost of services such as physiotherapy, remedial massage and other health services. Check what's covered by nib Extras.

Please note: Heat and cold therapies aren't suitable for everyone. If you're pregnant, have an existing health condition, take regular medication, or have any concerns about whether these therapies are right for you, speak with your healthcare professional before trying them. The information in this article is general in nature and shouldn't replace personalised medical advice.