Ice Baths, Massage Guns & Recovery Gadgets: Hype or Game-Changer? Fit Talk Podcast with Chermaine and JX [Ep 8] ft. Ng Xuan Jie

Fit Talk Podcast Breaks Down the Truth About Recovery with National Duathlete Ng Xuan Jie

PHOTO: SPORTPLUS.SG / HANA BASIR

In Episode 8 of The Fit Talk Podcast, hosts Chermaine Zhou and Haw Jia Xuan dive deep into one of fitness culture’s hottest trends: recovery.

From cold plunges to massage guns and red light therapy, recovery has become the new flex across Instagram, TikTok, and even among pro athletes. But is it all science-backed — or just wellness theatre?

To get clarity, they bring on Ng Xuan Jie, a Team Singapore duathlete and student physiotherapist, to help separate fact from fiction.

What Is Real Recovery, Anyway?

Recovery isn’t just about lounging with gadgets — it’s a strategic process that helps your body adapt, repair, and improve from training stress. Xuan Jie explains:

“In endurance sports, recovery is the silent partner of performance. You can’t train hard if you’re constantly running on empty.”

Gone are the days of glorifying grind culture. There's a growing shift toward respecting rest as a performance multiplier, not a weakness. In fact, science shows that adaptation — the key to becoming faster, stronger, and fitter — happens during recovery, not just the workout itself.

PHOTO: SPORTPLUS.SG / HANA BASIR

“Recovery is no longer about being lazy or weak. It’s actually about longevity, performance, and sustainability,” explains Xuan Jie.

In endurance sports, the body’s ability to bounce back is as important as the training itself. The mindset has shifted away from glorifying grind culture toward valuing rest as a performance tool.

Host Jiaxuan nodded in agreement, adding: "I once thought that taking breaks meant falling behind. I committed to a 28-day training streak — no days off. Around week three, I started developing shin splints and totally lost my love for running. That’s actually when I turned to the gym and strength work instead.”

PHOTO: SPORTPLUS.SG / HANA BASIR

What Science Actually Says About Popular Recovery Tools

Cold Plunges / Ice Baths

✔️ Can reduce muscle soreness and inflammation post-intense sessions

⚠️ Overuse may blunt muscle adaptation if used after every workout

Compression Boots

✔️ May improve blood flow and reduce perceived soreness

❌ Limited evidence for performance gains

Massage Guns

✔️ Effective for increasing range of motion and reducing muscle tightness

⚠️ Technique matters — incorrect use can be ineffective or even harmful

Infrared Saunas

✔️ Promising research for relaxation, circulation, and recovery

❌ Still needs more large-scale studies for athletic performance impact

PHOTO: SPORTPLUS.SG / HANA BASIR

Xuan Jie cautions that while these tools can help, they’re not magic bullets:

“We need to get the basics of recovery right first. These tools can then be used to enhance recovery. Recovery isn’t about collecting gadgets. It’s about understanding your body’s needs and responding with evidence-based strategies.”

She explained the difference between overreaching (temporary and strategic fatigue) and overtraining syndrome, which can take months to recover from. The Underrated Recovery Tools: Back to Basics

Instead of chasing every gadget, build your foundation first.

When asked by Chermaine, “What are your non-negotiables when it comes to recovery?”, Xuan Jie shared: “For me, sleep is the most powerful recovery tool. You can’t out-supplement bad sleep."

“Fuel properly after your workouts. Carbs and protein right after make a huge difference in how you bounce back. Also, active recovery is underrated. Gentle mobility work, stretching, and even easy runs help to reset the body.”

PHOTO: SPORTPLUS.SG / HANA BASIR

Final Thoughts: Rest Is Where the Real Gains Happen

This episode of Fit Talk makes one thing clear — recovery isn’t just something you do after training. It is training. As host Chermaine summarised: “Recovery isn’t a break from progress. It’s where the progress is built.”

So whether you’re plunging into an ice bath or just prioritising sleep and nutrition, make sure your recovery is intentional, informed, and consistent.

🎧 Listen to Episode 8 of The Fit Talk Podcast on Spotify now. #FitTalkPodcast #Recovery #IceBaths #MassageGuns