You can learn more about how we ensure our content is accurate and current by reading our editorial policy. We link primary sources - including studies, scientific references, and statistics - within each article and also list them in the resources section at the bottom of our articles. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. Some health and fitness experts believe that foam rolling helps reduce tightness, soreness, inflammation, and range of motion.Ī 2019 study involving 20 males in good health found that self-myofascial release with a foam roller could be useful in reducing delayed-onset muscle soreness after high intensity interval training (HIIT). Self-myofascial release with a roam rollerĪnother form of active recovery is self-massage, or self-myofascial release, which someone can perform with a foam roller. The stretching that yoga involves also continues to work the muscles in a gentle way, which will increase blood circulation. YogaĮven gentle yoga can have positive effects on the body, helping regulate blood glucose levels, reduce musculoskeletal aches and pains, and improve posture. The main benefit of a light bike ride as active recovery is that it increases blood circulation without challenging any muscles that may be sore or recovering from a prior workout. People can use a stationary bike or go cycling outside. Going for a gentle bike ride is another option for active recovery. The researchers suggested that this might have been due, in part, to the water reducing inflammation, helping prevent sore muscles. Swimming is a low impact exercise that is a good method of active recovery.Īlthough it is not usually as low cost as walking, an older study from 2010 found that swimming after exercise improved the performance of athletes the next day. Going for a brisk walk has the following benefits: It does not require any prior knowledge of gym equipment or require a gym membership, making it a straightforward and often cost-free alternative to some other activities.
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Walking is a gentle, light activity that has many benefits. Active recovery methods and their benefitsĪ person can use various methods and exercises for active recovery, each of which can have different benefits.
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