Is there actually any science behind the most common methods used for recovery or are you wasting your time and money? In this video I touch on massage, foam rolling, compression boots, compression socks, cold water immersion, stretching, and nutrition. Be sure to like and subscribe!

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Video on stretching: https://youtu.be/x1wjkdGouMk

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The studies I used in this video:
https://europepmc.org/abstract/med/15574106

https://link.springer.com/article/10.1007/s40279-015-0420-x

https://journals.lww.com/nsca-jscr/Fulltext/2014/01000/The_Effects_of_Myofascial_Release_With_Foam.8.aspx

https://www.sciencedirect.com/science/article/abs/pii/S136085921500217X

https://journals.lww.com/acsm-csmr/Fulltext/2015/05000/Is_Self_Myofascial_Release_an_Effective.16._2)

https://www.nrcresearchpress.com/doi/abs/10.1139/apnm-2015-0247#.XZi8FedKgWo

https://www.degruyter.com/downloadpdf/j/hukin.2017.57.issue-1/hukin-2017-0051/hukin-2017-0051.pdf

https://journals.humankinetics.com/view/journals/ijspp/13/4/article-p490.xml
*Not effective

https://s3.amazonaws.com/ntsportswebsitegen2/development/assets/pdf/Journal+of+Athletic+Training_NormaTec+Improves+Bloodflow_Vol+51_Num6_2016.pdf

https://s3.amazonaws.com/ntsportswebsitegen2/development/assets/pdf/Journal+of+Strength+and+Conditioning_Soreness_Published.pdf

https://bjsm.bmj.com/content/48/18/1340.short

https://journals.lww.com/nsca-jscr/Fulltext/2012/02000/Positive_Effect_of_Lower_Body_Compression_Garments.22.asp

https://journals.humankinetics.com/view/journals/ijspp/3/4/article-p424.xml

https://journals.lww.com/nsca-jscr/Fulltext/2014/09000/Strength_Training_Adaptations_After_Cold_Water.28.aspx

https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP270570%4010.1002/%28ISSN%291469-445X%28CAT%29VirtualIssues%28VI%29VirtualIssue2016

https://link.springer.com/article/10.1007/s40279-015-0431-7

https://core.ac.uk/download/pdf/143895427.pdf

The views and opinions expressed in this video are my own and do not necessarily reflect the official policy or position of Carmichael Training Systems, Inc, their sponsors, and/or partners.