07/08/2026
Is reducing soreness always the right move? It depends.
A 2018 systematic review (Dupuy et al.) looked at which recovery modalities best reduce DOMS, perceived fatigue, and inflammatory markers after exercise. Massage, cold water immersion, and compression came out on top.
But before you book a massage after every training session, here's what the study doesn't tell you.
What it actually addresses: This research is most applicable when you need to perform again soon. Think tournaments, multi-day competitions, back-to-back events. When soreness and fatigue are the enemy of tomorrow's performance, these tools have value.
What it doesn't address: Whether reducing DOMS improves long-term training adaptation. That is a different question entirely, and one this study was not designed to answer.
Here is where it gets interesting: These modalities reduced inflammatory markers. Inflammation sounds like the villain. But inflammation is also the signal your body uses to repair and adapt. It is part of how you get stronger, faster, and more resilient. Aggressively suppressing it during regular training may actually blunt the adaptation you are working for.
The takeaway: Good science makes you ask better questions. Not just "what works" but "works for what, and when?"
Swipe through and think critically. Your training deserves more than a simple answer.
Questions about soreness, recovery, or how to train smarter long term? That is exactly what we are here for. Visit RenewPT103.com or find the link in our bio.
