From Ice Baths to Infrared: What Recovery Rituals Actually Work?

Recovery is having a moment—and it's no longer just for athletes. From freezing cold plunges to high-tech infrared saunas, the world of wellness recovery is packed with bold claims and buzzy treatments. But which ones actually do something, and which are just expensive ways to feel smug on Instagram? At Dandy, we’ve sifted through the science and the hype to figure out which recovery rituals are worth your time, your money, and your towel.

By Dandy, Apr 07 2025

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If you’ve spent more than 12 seconds on FitTok lately, you’ll know that recovery is having its main character moment. Ice baths, infrared saunas, compression boots, lymphatic drainage massages — we’re no longer just working out. We’re recovering like we’re training for the Olympics (even if we’re just doing Pilates in our lounge).

But between the science, the pseudoscience and the influencers wading into freezing tubs at 6am, it’s hard to know what’s actually worth your time (and your money). So let’s break it down.

Why Recovery Isn’t Just a Buzzword

Recovery used to mean stretching for 30 seconds and pretending your DOMS weren’t that bad. But now? We know better. Recovery is where the real gains happen. It’s when your muscles repair, your nervous system chills out, and your energy reserves get topped up.

Whether you’re a gym girlie, a long-walk enthusiast or just tired all the time, your body craves recovery. The question is: which rituals are actually doing something?

Title

SHOP

workout

Iron

£16.00

Magnesium Ease 60ml

£20.00

True Hydration Sachets

£24.00

Bala Bars - Sage

£64.95

Extra Long Stretch Strap

£12.00

Cork Yoga Block

£18.00

Pro Grip Commuter Yoga Mat - Black

£67.00

Pea Protein Formula - Vanilla

£55.00

4MM Pro Grip Studio Yoga Mat - Taupe

£69.00

4MM Pro Grip Studio Yoga Mat - Sage

£69.00

Bala Bangles - Sage 1lb

£49.95

Bala Bangles - Sand 1lb

£49.95

Bala Bangles - Black 1lb

£49.95

The Power Ring Set

£149.95

Bala Bars - Black

£64.95

Title

Ice Baths: Cold, Brutal, Effective?

The pitch: Ice baths (or cold plunges) claim to reduce inflammation, speed up recovery, boost mood and give you a hit of mental clarity strong enough to rival espresso.

The science: Cold exposure can reduce muscle soreness and improve circulation. It also triggers a dopamine spike, which is why people walk out of a freezing tub looking slightly euphoric.

The catch: Timing matters. Jumping in right after strength training might blunt muscle growth. It’s better used on rest days or after cardio.

Dandy verdict: Great for mood, energy and a general sense of “I’m doing something hardcore.” Just maybe not right after your heavy lifting session.

Infrared Saunas: Sweaty but Make It Science

The pitch: Infrared saunas use light to heat your body directly (instead of heating the air), promising detox, pain relief, and better sleep.

The science: Infrared heat can increase circulation, promote relaxation and ease muscle tension. Some studies suggest it can also support cardiovascular health.

The catch: “Detox” claims are overhyped — your liver’s already doing that. But it can help your body relax and recover more efficiently.

Dandy verdict: Warm, glowy, and very much the vibe. Worth it if you’re into gentle recovery and stress relief.

Compression Boots: The Fancy Kind of Rest

The pitch: You zip your legs into what looks like inflatable space boots. They pulse rhythmically to promote blood flow and reduce soreness.

The science: Compression therapy can help with circulation and flush out metabolic waste post-workout. It’s commonly used by athletes, but the tech has gone mainstream.

The catch: They're not magic, but they do feel amazing — and great for anyone on their feet all day.

Dandy verdict: Like a lazy girl’s lymphatic massage. We’re into it.

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Lymphatic Drainage: Buzzword or Benefit?

The pitch: This type of massage targets your lymphatic system to reduce bloating, support immunity and help your body eliminate toxins.

The science: Manual lymphatic drainage can reduce swelling and water retention. The effects tend to be subtle but noticeable, especially if you’re inflamed or post-travel.

The catch: You’ll likely feel amazing after, but the results are temporary unless it’s part of a regular routine.

Dandy verdict: Great pre-event or if you’re feeling puffy. Also, very TikTok-core.

Active Recovery: The Underrated MVP

The pitch: Think gentle movement like walking, yoga, stretching or mobility work — designed to keep your body moving without strain.

The science: Active recovery improves blood flow, reduces stiffness, and can help speed up recovery compared to total rest.

The catch: It’s not flashy, but it works.

Dandy verdict: Not as sexy as an ice bath selfie, but your body loves it. Don’t skip it.

Red Light Therapy: Wellness in a Glow

The pitch: Red and near-infrared light is used to stimulate cell repair, reduce inflammation and boost collagen production.

The science: Early research is promising, especially for skin health, muscle recovery and reducing joint pain. It’s subtle but effective over time.

The catch: You need consistency — and good equipment.

Dandy verdict: Feels a bit futuristic, but we’re here for glowing skin and happy muscles.

Dandy Takeaway: Recovery Can Be Ritual

Whether you’re plunging into icy tubs or stretching on your bedroom floor with a podcast on, recovery isn’t one-size-fits-all. The best routine is the one you’ll actually do — and enjoy.

You don’t need a £3K sauna setup. You just need a little consistency, some intention, and maybe a pair of fluffy socks.