15 recovery modalities

Every recovery modality, explained

Cold, heat, light, pressure and oxygen — the recovery tools modern studios run, in plain English. Learn how each works, what to expect, and find verified studios near you.

Find your protocol →Browse the directory

Cold therapy

Cold and hot-cold protocols used for soreness, circulation and a post-session reset.

Cryotherapy

Popular

Whole-body cold exposure

Post-exercise recovery/DOMSsystemic inflammationchronic pain & fibromyalgia (adjunct)mood/depression (add-on)

239 verified studios →

Cold plunge

Popular

Cold-water immersion

DOMS reduction (strongest evidence)acute mood/affect liftblood pressure & HRVstress/cold-shock resilience

166 verified studios →

Contrast therapy

Alternating hot & cold

Recoverycirculation

165 verified studios →

Heat & light

Radiant heat and targeted wavelengths, popular for recovery, skin and relaxation.

Infrared sauna

Popular

Radiant heat therapy

Chronic pain & fibromyalgiacongestive heart failure (Waon, supervised)blood pressure (CVD subgroup)

404 verified studios →

Red light therapy

Popular

Light-based recovery

Oral mucositis (oncology)skin photoaging/wrinklesandrogenetic alopecia (hair)knee OA painDOMS

349 verified studios →

Compression & circulation

Hands-on and pneumatic methods that move fluid and help muscles loosen up.

Compression therapy

Air-pressure compression

DVT prophylaxis (medical IPC only)lymphedema (medical IPC)reduced perceived soreness (wellness boots)

246 verified studios →

Lymphatic compression

Lymphatic drainage

Circulationpost-session recovery

17 verified studios →

Assisted stretch

Practitioner-assisted stretch

Mobilitytension

15 verified studios →

Percussion therapy

Percussive / vibration

Sorenesswarm-up

8 verified studios →

Oxygen, IV & energy

Higher-intensity sessions some studios add for recovery, hydration and longevity goals.

IV & hydration

IV vitamins & hydration

IV magnesium for hypomagnesemia/pre-eclampsiaparenteral B12 for verified deficiencyIV Mg for acute migraine

180 verified studios →

Hyperbaric oxygen

Pressurized oxygen (HBOT)

Fibromyalgialong COVIDTBI/PTSDdiabetic wounds (hard-chamber HBOT, with caveats)

136 verified studios →

PEMF

Magnetic-pulse therapy

Nonunion fracture healing (FDA-cleared, Rx)knee OA & chronic low-back pain (emerging, not cleared)

69 verified studios →

Rest & air

Quiet, low-stimulation environments built around stillness and easier breathing.

Halotherapy

Dry salt therapy

Respiratoryskinrelaxation

98 verified studios →

Float therapy

Quiet float tank

Stresssleeprecovery

74 verified studios →

More

Other modalities tracked across verified studios.

Localized cryotherapy

Targeted cold & cryo facial

Post-surgical/orthopedic recoverydental procedural painknee OA painmigraine (cryo neck wrap, short-term)

42 verified studios →

Not sure which protocol is right for you?

Take the 60-second Protocol Match and get a goal-based recovery plan — which modality, in what order, how often.

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