Foam rolling has become a staple in modern recovery culture. But beyond the ritual and the relief, what is actually happening in the body? And does it truly improve recovery in a meaningful way? Let’s unpack it.

Cold plunges (also called ice baths) involve sitting in very cold water for a short time, usually two to three minutes. But beyond the hype and dramatic videos, what do they actually do? And are they really good for muscle recovery?