Do ice baths actually improve recovery after running?

Ice baths may reduce perceived soreness, but frequent use after training can potentially blunt some long-term strength and muscle adaptations.

What causes delayed onset muscle soreness (DOMS) after exercise?

DOMS is mainly linked to unfamiliar or high-intensity exercise, especially eccentric movements that place muscles under tension while lengthening.

When should I use a foam roller for the best recovery benefits?

Use a foam roller after exercise or during a warm-up to temporarily improve range of motion and reduce feelings of muscle tightness.

Free Course Image Recovery after exercise

Free online course Recovery after exercise

Duration of the online course: 1 hours and 30 minutes

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Recover faster and train smarter with this free online course on evidence-based post-workout recovery—ice baths, stretching, foam rolling, and soreness basics.

In this free course, learn about

Evidence on ice bath benefits and limitations after running/other exercise
Research findings on ice baths: effects on recovery, soreness, and performance gains
Core causes/mechanisms of DOMS and what is NOT a true cause
How to optimize post-exercise recovery to reduce soreness and injury risk
Which recovery methods are most effective vs. overhyped or misused
Foam rolling fundamentals: technique, pressure, and duration for best results
Best timing for foam rolling (pre, post, or separate sessions) for optimal benefits
Key static stretches for arms/upper body and proper form cues
Common mistakes in upper-body static stretching and how to avoid them
When static stretching helps: before vs after workouts, and why it isn’t inherently bad
How to perform static stretching before workouts (e.g., intensity and hold times)
What research suggests about CBD for athletes: recovery, pain, sleep, and performance
Practical takeaways from Ultrahuman Ring AIR for runners: metrics, usability, accuracy
A notable surprising aspect of the smart ring from the reviewer’s perspective

About the free online course

Recovering well after training is not a luxury, it is part of how your body adapts, stays consistent, and reduces the chance of setbacks. This free online course explores recovery after exercise from a physiotherapy-informed, research-aware perspective, helping you make smarter choices after running, gym sessions, or any demanding workout. Instead of chasing trends, you will learn how to separate helpful recovery tools from routines that sound impressive but add little value.

You will get clarity on delayed onset muscle soreness and the common myths around what causes it, so you can respond with confidence rather than guessing. The course also unpacks popular methods like ice baths, explaining what the evidence suggests about recovery and performance gains, when cold exposure may be useful, and when it might not match your goal. You will also learn how to optimise recovery for the long term, with an emphasis on sustainable habits that support training consistency and injury prevention.

Practical technique matters, so the course guides you through smart ways to use a foam roller and how to time it for the best benefit, including pitfalls that can make self-myofascial work uncomfortable or ineffective. You will also review static stretching for the upper body, learn how to avoid frequent form mistakes, and understand how stretching can fit before or after workouts without turning into an all-or-nothing debate. Finally, you will examine emerging tools and conversations, such as CBD research and wearable recovery tracking, with a balanced lens that prioritises informed decision-making.

By the end, you will have a clearer recovery strategy built around your training goals: improving comfort, maintaining performance, and returning to your next session ready to move well. Whether you are a recreational runner, a dedicated athlete, or simply building a healthier routine, this course helps you translate recovery science into choices you can actually apply.

Course content

Video class: Ice Bath Benefits after Running or Other Exercise - Are the Claims True? 06m
Exercise: What is the impact of ice baths on exercise recovery and performance gains according to research?
Video class: Causes 16m
Exercise: What is NOT a true cause of Delayed Onset Muscle Soreness (DOMS)?
Video class: How to Optimise Recovery after Exercise 23m
Exercise: What is an optimal recovery method after exercise to prevent injury?

Video class: Foam Rolling 101 - How to Foam Roll for Best Results 07m
Exercise: When is the best time to use a foam roller for optimal benefits?
Video class: Static Stretches for Arms 10m
Exercise: What is a common mistake when performing static stretches for the upper body?
Video class: Static Stretches - Before Workouts, After Workouts, Why They’re Not Bad 11m
Exercise: How should static stretching be performed before a workout?

Video class: CBD for Runners / Athletes - Does it Help Recovery, Performance 08m
Exercise: What is one of the potential benefits of CBD for athletes according to research?
Video class: Ultrahuman Ring AIR Review - A Runner’s Perspective 06m
Exercise: What aspect of the smart ring surprised the reviewer?

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Explore free online Exercise Recovery courses and earn a certificate while learning proven strategies for muscle repair, rest, mobility, hydration, nutrition, injury prevention, and post-workout recovery. Build practical skills to reduce soreness, support performance, and create effective recovery plans for fitness, sport, or personal wellbeing.