Blog post #9: Breaking Down the Myths of Recovery
When it comes to optimizing performance, recovery often gets treated like an afterthought. At The MVMT Lab, we hear it all the time: “Should I push through soreness?” “Are foam rollers even legit?” “Is rest just being lazy?” These myths can delay healing and even derail performance. So let’s break it down—what does science actually say about recovery?
In this blog, we’ll tackle three of the most misunderstood components of recovery:
The truth about rest days
Active vs. passive recovery
How to use foam rolling effectively
The Truth About Rest Days in Recovery
MYTH: Rest days are for people who can’t hack it.
TRUTH: Rest is essential to getting stronger.
While it’s tempting to grind every day, the truth is: progress happens during recovery, not just training. Microtears in muscle tissue from strength training repair and rebuild during periods of rest, leading to muscle growth and increased strength.
A 2019 review in Frontiers in Physiology notes that rest is critical to muscle remodeling and performance improvement, and without it, the body stays in a catabolic (breakdown) state rather than transitioning into an anabolic (building) one (Kellmann et al., 2018).
Ignoring rest days increases the risk of overtraining syndrome, which includes symptoms like persistent fatigue, performance plateaus, and even insomnia or depression.
Think of your nervous system as a battery. Without recharging, performance suffers.
At MVMT Lab, we recommend at least one full rest day per week and encourage clients to listen to biofeedback like poor sleep, heart rate variability, and emotional burnout—those signs matter. If you want to learn more, click here!
Active Recovery vs. Passive Recovery: Which One Is Right for You?
MYTH: Total rest is always the best way to recover.
TRUTH: Sometimes moving is better than stopping.
Let’s clarify the terms:
Passive recovery = complete rest (lying down, no physical activity)
Active recovery = low-intensity activity (e.g., walking, yoga, cycling, mobility work)
A 2022 study published in PLOS ONE compared both methods after high-intensity interval training (HIIT). The active recovery group saw quicker lactate clearance and improved cardiovascular regulation post-exercise (Kappenstein et al., 2022).
Active recovery helps:
Increase circulation and oxygen delivery to muscles
Decrease delayed onset muscle soreness (DOMS)
Restore range of motion
Maintain performance between intense training sessions
That said, passive recovery is not useless. If you're injured, sleep-deprived, or under extreme physical fatigue, it may be necessary to completely rest for a day or more. Like all things performance-related, context matters.
At MVMT Lab, we help clients map out customized recovery cycles depending on their sport, training phase, and individual capacity. Click here if you want to learn more about passive vs active recovery!
How to Use Foam Rolling for Better Recovery
MYTH: Foam rolling is a gimmick and doesn't actually do anything.
TRUTH: Foam rolling, when used properly, can significantly improve mobility and reduce soreness.
Foam rolling is a form of self-myofascial release (SMR), a technique used to release tension in the fascia—the connective tissue surrounding muscles. It also increases local blood flow and neuromuscular relaxation.
A systematic review in Sports Medicine found that foam rolling post-exercise reduces muscle soreness and improves recovery (Wiewelhove et al., 2019).
Another 2021 study in Frontiers in Physiology found that a single foam rolling session could increase joint range of motion without affecting strength output (Kiyono et al., 2021).
How to Foam Roll Effectively:
Target key areas: Quads, hamstrings, calves, glutes, lats, and upper back.
Roll slowly: Spend at least 30-60 seconds per muscle group.
Breathe: Deep diaphragmatic breathing helps nervous system downregulation.
Avoid joints: Don’t roll directly on bones or inflamed areas.
At MVMT Lab, we teach foam rolling as part of our recovery protocols, not just for soreness but also to prime the nervous system for movement. Used consistently, it becomes a proactive tool—not just a reactive one. Want to learn more about foam rolling? Click here!
Recovery Isn’t Optional—It’s Strategic
Recovery isn’t a break from progress. It is the progress. Whether you’re a competitive athlete, weekend warrior, or desk-bound adult trying to move better, recovery is the bridge between training and adaptation.
Key takeaways:
Rest days are essential, not optional
Active recovery often beats total rest for muscle repair and mental refreshment
Foam rolling isn’t just a trend—it’s a proven tool for mobility and performance
At MVMT Lab in Fort Lauderdale, we build recovery into every training plan. If your current plan doesn’t include it, it’s not complete.
References
Kellmann, M., Bertollo, M., Bosquet, L., et al. (2018). Recovery and performance in sport: consensus statement. Frontiers in Physiology. https://doi.org/10.3389/fphys.2018.00249
Kappenstein, J., Ferrauti, A., Runkel, B., et al. (2022). Effects of Active and Passive Recovery on Performance and Heart Rate Variability. PLOS ONE. https://doi.org/10.1371/journal.pone.0264083
Wiewelhove, T., Döweling, A., Schneider, C., et al. (2019). A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery. Sports Medicine. https://doi.org/10.1007/s40279-018-1010-1
Kiyono, R., Takahashi, M., Aizawa, K., & Fukutani, A. (2021). Effect of foam rolling on passive stiffness and range of motion: A randomized crossover study. Frontiers in Physiology. https://doi.org/10.3389/fphys.2021.720531
