Recovery

Active RecoveryEvidence & Dosage

Low-intensity, lactate clearance, and training periodization.

Studies last updated May 1, 2026

Active Recovery in the context of Recovery

This topic is part of our "Recovery" world. There you'll find methodology, evidence and the highest-impact levers — plus the order in which they sensibly build on each other.

Go to Recovery

More topics in Recovery

Acute vs Chronic Inflammation

Heilungsprozess vs. Krankheitstreiber — wann Entzündung gut/schlecht ist.

Cold Plunge

3-15 min in <15°C — Anti-Inflammatorisch, aber kann Hypertrophie reduzieren.

Compression Recovery

Compression garments, lymphatic drainage, and recovery studies.

Contrast Therapy

Wechsel zwischen Hitze und Kälte — gefäßaktivierend.

CRP

C-Reactive Protein, hs-CRP als Entzündungsmarker, Trainings-Einfluss.

Cryotherapy

Whole-body Cryo, pain reduction and inflammation modulation.

DOMS

Delayed Onset Muscle Soreness — Mechanismus, was hilft, was nicht.

Fascia Work

Foam Rolling, Lacrosse Ball — Wirknachweise und Mythen.

Floating

Sensorische Deprivation in Salzwasser — Stress-Reduktion, Mental Recovery.

Foam Rolling

Self-myofascial release, ROM, and recovery effects.

Ginger

6-Gingerol, Übelkeit, anti-entzündlich, Sportrelevanz.

Leucine

Anabole Aminosäure, mTOR-Aktivator, MPS-Schwelle.

Ligaments & Joints

Stabilität, Beweglichkeit, propriozeptives Training.

Load Management

Sport-spezifische Belastungs-Steuerung — Verletzungs-Prävention.

Magnesium (Recovery)

Muskelkontraktion, Schlaf, Krampfprävention.

Massage Therapy

Sports massage, lactate clearance, and recovery outcomes.

NSDR

Strukturierte Tiefenentspannung, Andrew-Huberman-Begriff.

Overtraining

Frühe Warnsignale, Diagnose, Erholungs-Strategien, Hormon-Marker.

PMR

Jacobson-Technik — körperliche Spannungs-Wahrnehmung und Entspannung.

Pneumatic Recovery (NormaTec)

Sequential compression and lymph flow promotion.