Notes from the hub.

Recovery science, training notes, and the occasional opinion.

2 Jun 2026

Do Compression Boots Actually Work? The Evidence

Yes — for what they’re realistically meant to do. The honest breakdown.

2 Jun 2026

Ice Bath Benefits: How Cold, How Long, and When

Most of the benefit lands at 10–12°C for 3–8 minutes — and timing around training is the part most articles miss.

2 Jun 2026

Infrared Sauna Benefits: What the Evidence Says

One of the better-studied wellness habits there is — and unlike cold, heat doesn’t appear to blunt training adaptation.

2 Jun 2026

Sports Massage Benefits for Recovery & Performance

One of the most reliable tools for easing soreness and restoring readiness — and one persistent myth worth retiring.

2 Jun 2026

Hyperbaric Oxygen Therapy: Benefits & Honest Limits

For specific medical conditions it’s established. For general recovery, the mild HBOT most studios offer is promising but still emerging — we’ll tell you exactly where that line is.

2 Jun 2026

Physio vs Massage: When to See Each One

Massage soothes the symptom; physio finds and treats the cause. Here’s how to tell which you need.

2 Jun 2026

Do IV Vitamin Drips Work? What the Evidence Says

Real for genuine dehydration and diagnosed deficiencies. A pleasant, low-evidence luxury for everyone else — we’d rather you know which one you’re buying.

2 Jun 2026

Red Light Therapy Benefits for Muscle Recovery

One of the few recovery tools you can use freely right after a hard session — because, unlike ice, it doesn’t seem to blunt the gains you train for.

2 Jun 2026

Cold Compression Therapy for Injury Recovery

Cold and pressure on the same spot — the right pick when one joint is angry, not the whole body.

More writing coming soon.

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