4. IV Vitamin Drips: Straight to the Vein

The promise: Bypass your digestive system and deliver vitamins, minerals, and hydration directly into your bloodstream for maximum absorption and instant recovery benefits.

The reality: If you're not severely dehydrated or vitamin deficient, you don’t need an IV drip. Your body absorbs nutrients just fine through food and oral supplements. The 'instant energy' people feel is often just the placebo effect after sitting meditatively still for 30-45 minutes.

My take: IV drips are the perfect example of an expensive solution looking for a problem. They're popular with celebrities and marketed aggressively, but for athletic recovery, they're unnecessary. Eat real food, take quality oral supplements if needed, and drink water. Save the IVs for actual medical emergencies.

Verdict: Buy electrolytes instead.

5. Massage Guns: Power Tools of the Future?

The promise: The most commonly used tool in the amateur and athletes recovery box is a massage gun. With modular speeds that offer customizable intensity, these guns provide deep tissue massage on-the-go: They're used to re-engage muscles, relieve spasms, aid pain points, and flush out metabolic waste.

The reality: Massage guns do increase blood flow to targeted areas and can help with muscle activation before workouts or reducing tension afterward. However, they're not magic wands; You're essentially getting a localized vibration massage rather than true deep tissue work. The key is proper technique: wrong pressure or placement can actually cause bruising or worsen inflammation.

My take: I use my massage gun strategically, either for quick muscle activation before training, to target specific tight spots post-workout, or when I'm traveling and can't get to my massage therapist. It's convenient and genuinely helpful for maintenance between proper massages, but it's a supplement, not a replacement for hands-on work. The difference? A massage gun hits the surface; a skilled therapist reads your body and addresses the root cause.

Verdict: Useful tool in the kit.

6. Hyperbaric Oxygen Therapy: Under Pressure

The promise: Breathe pure oxygen in a pressurized chamber (typically 2.0-2.5 ATA for 60-90 minutes) to increase oxygen delivery to tissues, accelerate healing, reduce inflammation, and recover faster from injuries and intense training.

The reality: HBOT has legitimate medical applications for specific conditions. For athletic recovery, the research is nuanced: Systematic reviews show HBOT before or after exercise has no significant effect on performance or general training recovery, though there is evidence it may calm inflammation. 

My take: I've used chambers in Los Angeles and London, and what strikes me most is who else is in these facilities. The majority of other patients are people undergoing chemotherapy and dealing with serious medical conditions. That's when the reality check hits you. I'm sitting in a chamber in Los Angeles next to someone fighting for their life after cancer treatment, and I'm thinking about shaving 30 seconds off my recovery time. It puts things in perspective fast. 

Verdict: A healthy person’s luxury.

7. Infrared Therapy: Seeing the Light?

The promise: Specific wavelengths of red and near-infrared light penetrate your tissue, reduce inflammation, improve cellular energy production, and speed healing. Infrared promotes deep sweat to flush out toxins and also calm the nervous system. From masks to saunas, infrared and red light therapy are among the fastest growing sectors of the industry. 

The reality: There's actually some interesting research here. Studies show red light therapy and infrared can reduce muscle soreness and improve recovery markers. 

My take: If you have access to it, use it. Saunas are relaxing, and it’s always good to mindfully sweat. 

Verdict: Positively optimistic.

8. NAD+ Therapy: The Cellular Energy Revolution

The promise: NAD+ (nicotinamide adenine dinucleotide) is a coenzyme essential for energy production in every cell. IV NAD+ therapy or supplements supposedly boost cellular energy, enhance mitochondrial function, speed recovery, and even slow aging.

The reality: Your body literally cannot produce energy without NAD+. So does supplementing help? The science is mixed: A major 2022 review found that in healthy humans, NAD+ supplementation doesn't significantly alter muscle metabolism or improve athletic performance unless there's an existing deficiency.

My take: NAD+ IV therapy is one of the few advanced recovery methods I genuinely believe works for me. After sessions, I notice improved energy levels and faster recovery that go beyond placebo. The catch? It's expensive (sessions run $175-$300), and it’s time-consuming. Your NAD+ levels naturally decline with age and intense training, so if you're older and/or lifting heavy, there may be actual benefits. 

Verdict: I’m completely sold. 

9. Sports Massage: Not All Hands Are Created Equal

The promise: I've had every type of massage that exists. Swedish; deep tissue; sports massage; hot stone; Thai, shiatsu; trigger point therapy; myofascial release; neuromuscular therapy; lymphatic drainage; fascia stretching; four-handed massage. They all promise to break up adhesions, improve blood flow, release tension, and address specific issues in your body. 

The reality: I get massage once a week as a baseline, and twice a week during particularly hard training weeks. It's non-negotiable in my routine, not a luxury, but essential maintenance for anyone putting serious demands on their body. But you can have the most technically correct Swedish massage in the world and feel nothing. The modality matters far less than the person performing it. Finding the right massage therapist is about fit.

My take: Massage works. Period. Unlike many of the recovery modalities hyped in fitness culture, massage has legitimate therapeutic benefits backed by both research and thousands of years of practice across cultures. The right massage from the right therapist at the right time can accelerate recovery, reduce inflammation, break up adhesions, improve range of motion, and provide both physical and mental restoration. But the critical variable is "the right therapist." Don't settle for mediocre hands just because they're convenient or cheap. A great massage therapist is like a great tailor: Once you find one who can really work custom with your body, you realize what you've been missing.

Verdict: Essential, with caveats.

10. Sound Therapy: Good Vibrations?

The promise: Lie in a chamber or pod with specific sound frequencies and vibrations that supposedly reduce stress, improve sleep, accelerate recovery, and restore cellular balance.

The reality: Sound therapy is big on claims and thin on science.You could get the same effect from a quiet room and a meditation app.

My take: Sound chambers are essentially expensive nap pods with marketing. If someone offers you a session, sure, enjoy the zen it affords. But don't convince yourself the specific frequencies are doing something magical. The benefit is forcing yourself to lie still and decompress, which you could do yourself at home.

Verdict: Overpriced and overhyped.

11. Therapeutic Ultrasound and Electrotherapy: Shock to the System

The promise: Use sound waves (ultrasound) or electrical currents (electrotherapy) to reduce pain, decrease inflammation, promote tissue healing, and speed recovery from injuries.

The reality: These are legitimate physical therapy tools with actual medical applications. Therapeutic ultrasound can help with deep tissue healing. Electrotherapy (like TENS or EMS units) can reduce pain and stimulate muscles. They're most effective for specific injuries linked to overtraining.

My take: They're not something you need as part of regular training recovery, but they are helpful if you’re injured. Be sure to see a professional who can use these tools appropriately. Don't buy a home unit as remedial work. It won’t work. 

Verdict: Suitable for injuries. 

12. Dry Needling: Point Taken

The promise: Insert thin needles into trigger points to release muscle tension, improve blood flow, and reduce pain. Deriving from Ancient Chinese medicine, this one has centuries of tried-and-tested's. 

The reality: Dry needling can be remarkably effective for specific issues, particularly stubborn muscle knots and chronic tension. It's not pleasant (those needle twitches are intense), but it can provide quick relief when nothing else works.

My take: This is a tool, not a cure-all. When I have a specific problem area that's not responding to massage or stretching, dry needling can break through by quite literally putting a pin in the pressure to deflate it somewhat. 

Verdict: For immediate relief.