If you’re a runner, walker, yogi, rock climber, or participant in nearly any active pastime, your feet endure a tremendous load, making your choice of footwear critical. While most people spend hours researching the perfect workout shoes, they give far less attention to their recovery shoes—what they wear after the workout session is over.

Neglecting your feet after a workout or run can exacerbate foot alignment problems and muscle soreness, impeding your foot’s ability to recover. Recovery footwear is designed to support your tired feet, allowing them to move in their natural patterns and accelerating the recovery process while helping relieve any aches and pains.

Whether you’re nursing sore arches, rebuilding after a long run, or just relaxing, these recovery shoes, slides, and sandals will keep your feet happy and your performance at its best.

At A Glance

• Best Overall:
• Runner-Up:
• Best Value:
• Best Recovery Sandal:
• Best Recovery Slide:
• Best Recovery Shoe:
• Best Rugged:
• Best for Plantar Fasciitis:
• Best Winter Recovery Shoe:
• How to Choose Recovery Footwear
• How We Tested
• Meet Our Lead Tester

Best Overall

Kuru Moment

Pros and Cons
⊕ Adjustable strap for better fit
⊕ Supportive heel cup and footbed
⊕ Ribbed footbed
⊗ Stiff, thick midsole reduces ground proprioception

From the moment you slip into the Kuru Moment, it’s clear that cushioning, comfort, and support are the shoe’s main priorities. Specifically designed to reduce foot and heel pain, the Kuru Moment quickly became a unanimous tester favorite. One tester called it “wildly comfortable” and said, “It’s one of the models I kept popping on after the wear test or at the end of the day or post run/workout,”

Underfoot, the thick EVA midsole strikes a balance between plush cushioning and structured support, creating a soft yet stable foundation. A deep heel cup gently secures the heel, while the pronounced arch support provides reliable lift and alignment. The Moment offered noticeable relief for my chronic heel pain, delivering extended pain-free comfort post-run.

A ribbed footbed provides a pleasantly tactile feel with each step that adds to the overall comfort. The heavily padded adjustable velcro strap enables a fine-tuned fit regardless of your foot width.

Available in two sleek, dark, monotone colorways, this slide-style sandal has a refined, sporty aesthetic. While many recovery sandals can appear a bit unpolished, the Moment strikes an elevated look that’s ideal for running errands or casual outings.

Runner-Up

Topo Rekovr 2

Pros and Cons
⊕ Easy slip-on design
⊕ Comfortable, natural feeling
⊗ Wool upper runs hot

Another favorite among all our testers, the Topo Rekovr 2 won over our hearts and tired feet. Reminiscent of your coziest slipper, it combines dynamic support and a comfortable, wide-toe-box fit with suburb traction. One tester raved, “This is by far my favorite slip-on I’ve ever owned.”

Where the Rekovr 2 really shines is in the outdoors. Its easy slip-on design is paired with a tacky Vibram outsole offering traction that reminded us of Topo’s award-winning trail shoes. One tester found it to be the perfect choice for wearing around the cabin, by the fire pit, or for short outings like waiting at the bus stop with the kids, while another kept them by the door for sure-footed trips across the yard to feed his dogs or check the mail, regardless of the weather.

Found to promote good foot health by the American Podiatric Medical Association, the Rekovr 2 features a modest stack height of 23 millimeters in the heel and 20 millimeters in the forefoot with a semi-flexible sole for a natural recovery experience. Ribbed insoles provide a tantalizing sole massage with a cushioned, comfortable step-in feel.

Its only flaw, which kept it from claiming the title of best overall, is the antimicrobial blended wool upper that retains heat. It can feel stuffy in hot and humid conditions, making it only a cool weather choice, whereas the Kuru Moment can be worn for more of the year.

Best Value

Velous Hoya Adjustable Slide

Pros and Cons
⊕ Soft footbed
⊕ Lightweight
⊕ Good arch support
⊕ Adjustable strap adapts fit for different feet
⊗ Questionable durability

The Velous Active Slide delivers impressive value for its price. It features one of the softer footbeds we tested over a firmer outsole. The combo delivers a cushioned underfoot feeling with added structure and durability. One tester described it as “incredibly lightweight, with excellent arch support and a secure fit.”

The Active Slide provides a balance between stability and flexibility. The deep heel cup not only enhances stability around the rear foot but also helps align the foot with each step, minimizing strain. Meanwhile, the comfortable, structured arch support offers relief for those with flat feet or high arches. Flex grooves in the forefoot encourage a smooth, natural stride, allowing the toes to move freely during push-off while maintaining just enough overall support. What really stood out was the adjustable strap. At this price point, you rarely find a customizable fit that accommodates a variety of foot shapes and widths.

Remarkably lightweight, it feels airy, almost like you’re wearing nothing while still getting a cushioned underfoot experience. The downside, one tester noted, is that they “feel much less substantial than every other slide we tested.” Still, priced competitively, they provide one of the best bangs for your buck.

Best Recovery Sandal

OOFOS OOriginal Sandal

Pros and Cons
⊕ Secure fit
⊕ Uber soft footbed
⊗ No half sizes

The OOFOS OOriginal Sandal emerged as the best thong-style sandal in our test group. “The cushioning, styling, and arch support all combine to make a well-packaged, functional, and extremely comfortable pair of footwear,” said one tester.

Pioneers in using ultra-cushioned materials and molded arch support, OOFOS has set the standard for thong-style comfort. At the heart of the OOriginal Sandal is the OOfoam technology—an uber-soft foam that’s extremely shock-absorbing and squishy. Many testers found the foam just what they needed after a hard workout. One tester with severe heel pain found the soft foam coupled with the deep contoured footbed eased his suffering. Another tester, however, said the foam footbed lacked stability and made his feet work harder—providing an active recovery but not relaxed support.

Made from closed-cell foam, these sandals boast impressive durability, standing up to daily wear and tear. The moisture- and bacteria-resistant material keeps them fresh even with extended use, and best of all, they’re machine washable for easy cleaning.

The straps are made with the same soft foam that’s underfoot, giving the sandal a comfortable and accommodating fit. Even our narrow-footed tester, who typically struggles with sizing issues, found these fit well. The only caveat is they only come in full sizes. If you’re in between sizes, we recommend sizing down.

Best Recovery Slide

Hoka Ora Slide

Pros and Cons
⊕ Stable platform
⊕ Smooth rockered feeling
⊗ Some may find it firm
⊗ Stiff strap

The Hoka Ora Slide brings that classic thick-soled and uber-comfortable Hoka experience to a recovery slide. “It has a “very similar underfoot feel to most of Hoka’s inline footwear,” noted one tester.

That’s because the Ora Slide features their signature early-stage meta-rocker technology in which the midsole is cut away under the forefoot creating an upward curve that rolls you forward with each footstep. The injection-molded sugarcane EVA midsole runs on the firmer end of the spectrum, providing a less squishy but very stable platform. Still, I found that the Ora Slide provided ample cushioning as well as heel support, effectively easing my chronic heel pain.

The strap is made from the same firm EVA material as the midsole and has a ton of structure. While none of our testers found it uncomfortable, one found the fit less than ideal on his irregular, gnarled feet. Those with particularly wide or narrow feet might prefer more adjustability for a better fit through the midfoot.

Weighing in at just over seven ounces, it’s remarkably light on the feet and easy to wear. Perhaps the best part is the selection of over twenty different colorways. With so many options, you’re sure to find a pair that matches your style and preferences.

Best Recovery Shoe

Roll Recovery Superplush

Pros and Cons
⊕ Comfortable knit upper
⊕ Fosters natural foot movement
⊕ Versatile, wear-all-day look and feel
⊗ Not as supportive as some

While most recovery footwear options favor comfort over looks, the Roll Recovery Superplush manages to combine both. With its sleek design and premium materials, it offers a stylish alternative without compromising on the comfort and support needed for tired, aching feet.

Perfect for running errands or just lounging around the house, the Superplush is easy to slip on and off, yet one tester noted: ”Once on, the fit held securely enough I didn’t have to worry about sliding around or clenching my toes to stay in the shoe.”

Instead of a stiff, thick sole that some find prescriptive, the Superplush offers a flexible and grounded underfoot experience, allowing your feet to move freely. One tester praised it as offering “a stable, comfortable platform that feels supportive without being overbearing.”

The standout feature of the shoe is the soft, stretchy knit upper. It’s incredibly breathable, making it ideal for all-day wear in warmer temps, and it feels luxuriously soft against the skin. Slipping these on was akin to stepping into a pair of cozy slippers.

As an added bonus, rest assured that you’re buying a sustainably made product. The Superplush uses Bloom Foam technology, which replaces petroleum-based materials with eco-friendly, algae-derived alternatives, reducing environmental impact without sacrificing comfort or performance.

Best Rugged

Arc’teryx Kragg

Pros and Cons
⊕ Sleek design
⊕ Comfortable, stretchy upper
⊕ Grippy Vibram outsole
⊗ Expensive

If there’s one thing Arc’teryx excels at, it’s seamlessly blending form and function with clean, attractive aesthetics, and the Kragg is no exception. This shoe is an absolute stunner. Originally built as a slip-on approach shoe for rock climbers, the Kragg is so comfortable it quickly became my go-to when I need a stylish, plush, easy on/off option for recovery.

Perfect as a travel shoe or jetting around town, the Kragg features a stretchy single mesh upper that’s streamlined and extremely accommodating. The interior is so soft and smooth against the skin that it’s perfect for going sockless.

The soft, collapsible heel wrap—resembling neoprene—gently molds to the shape of your heel, providing a snug yet nonconstricting feel. Inside, the removable insole doubles as the midsole, providing just enough underfoot cushioning to dampen landings without sacrificing sensitivity and sole flexibility. Sturdy TPU and Vibram rubber sidewalls plus a reinforced toe cap provide great protection against rugged terrain. And the Vibram Megagrip outsole shines over rocky terrain with enough grip on dirt to feel secure. I felt secure and comfy in this hybrid active/recovery shoe from the trail to the sofa.

Best for Plantar Fasciitis

OOFOS OOahh Slide

Pros and Cons
⊕ Great arch support
⊕ Soft footbed
⊕ Lightweight
⊗ Not great for narrow feet

Plantar fasciitis can be downright debilitating. The sharp pain radiates through the bottom of your feet and makes even standing difficult. To help ease the agony, you need footwear that provides adequate support through the arch while being soft and cushioned in the heel. Testers found the OOFOS Slide fit that bill better than any other recovery footwear tested. While it may not cure plantar fasciitis, one PF-suffering tester noted, “It makes getting through your day a whole lot more comfortable.”

The comfort lies in the exceptionally soft and contoured footbed, complete with built-in arch support. Designed to reduce stress on the knees, ankles, and joints, the patented footbed delivered on its promise, with our testers agreeing it made a noticeable difference in how they felt post-workout. One tester with chronic plantar fasciitis and mobility issues found immediate relief while wearing them.

Beyond its comfortable footbed, the slide is impressively lightweight, offering a barely-there feel. The main drawback is the non-adjustable strap. While it secured most of our tester’s feet comfortably, one tester with very narrow feet found the fit loose and sloppy.

Best Winter Recovery Shoe

Adidas Winter Slip-On Cold.Rdy Boots

Pros and Cons
⊕ Exceptionally warm
⊕ Tough durable outer layer
⊗ Ankle collar’s snug fit can cause pressure

The Adidas winter slip-on is an excellent choice for those needing a quick and easy-on/off recovery shoe for cold climates. Providing insulation and a weather-resistant exterior, they’re ideal for slipping on after a ski or snowboard session, taking the dog out in tundra-like conditions or just lounging around on lazy winter days.

Made with a cozy combination of PrimaLoft® ECO and PrimaLoft® Gold insulation, the interior feels as comfortable as your favorite fleece. These puppies are warm, too—like a mini toaster oven for your feet!

Underfoot, the slip-on is firm, grounded, and well-protected. The Continental rubber outsole with a heavily lugged pattern provides outstanding grip while a tough molded toe cap offers a “little clumsiness protection,” as one tester put it.

Another tester noted that the ankle collar felt slightly snug, creating a bit of pressure along the top of the foot. This pressure eased a bit the longer we wore them, but it’s something to consider for those with wider ankles.

How to Choose Recovery Footwear

Type: Shoe, Sandal, Slide or Slip-on

Recovery footwear comes in various styles, each offering a slightly different experience that may be more suited for a particular activity or use case. Generally speaking, recovery footwear will come in one of the following designs: shoe, sandal, slide, or slip-on.

Recovery shoes look and fit like your everyday shoes. They have a closed heel and some sort of enclosure device like laces, drawstring, or BOA. Recovery shoes are great for extended uses like running everyday errands or walking longer distances.

Slip-ons are similar to recovery shoes with their closed heel but they stay secure using a stretchy upper, allowing for easy on and off. The closed heel offers stability, while the slip-on design makes them ultra convenient for travel, around-the-house and in-the-yard wear, or for those with busy, on-the-go lifestyles wanting quick shoe transitions.

A sandal, otherwise known as a flip flop, features a flat sole attached to the foot by a Y-shaped strap or thong that sits between the toes. Flip flops are easy to slip on and off, making them great for quick errands and short, casual outings. Because they are usually worn without socks and leave feet open to the elements, they are limited to warmer weather

A slide, like a sandal, is an open-toe shoe. However, instead of a thong, it features a single wide strap or multiple straps across the top of the foot, allowing the shoe to be easily “slid” on and off, hence the name “slide.” Slides tend to have a more casual, athletic appearance and are great for lounging around the house and quick errands.

Cushioning

Perhaps the most important aspect of recovery footwear is to make sure you have adequate cushioning and shock absorption as they help relieve pressure on tired feet and support recovery after activity. Cushioning in recovery footwear typically involves soft, dense foam materials like Ethylene-Vinyl Acetate (EVA) that provide a plush feel underfoot. This padding absorbs impact with every step, easing strain on muscles, tendons, and joints. By minimizing the force transferred to the feet, shock absorption can significantly reduce soreness and prevent further strain, making recovery footwear beneficial for post-run care and overall foot health.

How much cushioning is somewhat of a personal preference. Thick, cushioned recovery shoes like the OOFOS Stride will feel soft underfoot but come with the trade-off of reduced ground proprioception and feel. If you prefer more connection with the ground, a lower-cushion option like the Topo Rekovr 2 or Roll Recovery Superplush may be better. Ultimately, the key is finding recovery footwear that feels comfortable and promotes relaxation.

Support

Underfoot and arch support can vary from one recovery footwear to another. Some will have a stiff sole with noticeable arch support, while others will offer a more flexible, natural feeling with minimal support. Like cushioning level, how much support you need depends on your personal preference. However, in general, those needing added stability should look to stiffer options such as the Kuru Moment or Hoka Ora Slide, while others might favor a softer, more adaptable design such as the Topo Rekovr or Roll Recovery Superplush.

How We Tested

For this test, we brought in the expertise of four testers with varied backgrounds—from running, rock climbing, and yoga to travel, plus a running store owner who spends all day on his feet. We started by researching the top recovery shoes and sandals based on customer feedback and reviews to determine which shoes and sandals we would test. Based on that research, we tested a total of 17 pairs of recovery shoes and sandals from 11 brands. Testers had a little over a month to wear the sandals and report back with their results. Each tester was asked to rank their favorites across nine different categories.

Meet Our Lead Tester

Cory Smith has been reviewing footwear for şÚÁĎłÔąĎÍř since 2014, testing over 70 pairs each year. Splitting his time between Santa Barbara, CA, and Philadelphia, PA, Cory has been an avid runner, rock climber, and skier for more than 30 years. With his 30-mile running weeks and climbing sessions two to three times a week, his feet take a beating, making him a fan of thick-soled, cushioned recovery shoes. In addition to reviewing running gear, Cory operates a private online running coaching business, .

The post Ease Your Tired Feet with These 9 Best Recovery Shoes, Slides, and Sandals appeared first on şÚÁĎłÔąĎÍř Online.

Calf strength and ankle mobility are crucial for all athletes but particularly runners. When your foot strikes the ground, the functional stability of the whole kinetic chain relies on a strong and agile base. Yet calf muscle exercises are often missing from training routines.

“The whole complex needs to work together all the way up the totem pole,” says , a board-certified orthopedic clinical specialist with a doctorate in physical therapy.ĚýIf you have stiff ankles or calves, or significant lower-leg asymmetries, that could reverberate up the limb and causeĚýpain in the knees, hips, and back, as well as limit your performance.

Along with the quads, the calves absorb the most impact when your feet land, whether you’re dropping a cliff on skis or pounding pavement. The calf muscle group is mainly comprised of the gastrocnemius and soleus muscles, which both connect to the Achilles tendon, on the back side of the lower leg. Your calves help bend your knees and are responsible for lifting the heel, a movement called plantar flexion (think of toeing when rock climbing). They also control the opposite movement, dorsiflexion, while they’re elongated. “Eccentric loading [when muscles elongate under load] imposes the highest forces on a muscle,” says Scott Johnston, coauthor of . “It’s the primary load that runners experience in their legs—and the reason you get sore calves and quads when you run downhill for 2,000 feet.”

There’s no one-size-fits-all training plan to build strength and resilience in the lower legs. Assess your general calf strengthĚýand ankle mobility—there’ s a helpful guide below—before you jump into the exercise progression, and don’t neglect the recovery moves.

Strength and Mobility Assessments

Single-Leg Heel Raise

What it does: Assesses your concentric calf strength.

How to do it: Stand barefoot on the balls of your feet with your heels hanging offĚýa step. Hold on to aĚýwall or doorframe for balanceĚýif necessary, but don’t use your hands for upward assistance. Lift one leg off the ground, and perform single-leg heel raises, also known as calf lifts, with the other. Move through a complete range of motion, from as low as you can go to as high as you can go. Try to do as many as you can with a full range of motion. Repeat on the other leg.

If you can perform tenĚýor more single-leg heel raises with a full range of motion, you have adequate calf base strength—for an endurance athlete—and can skip ahead to more sport-specific training (see the Jump RopeĚýexercise, below).

ButĚýif fatigue sets in and you start to lose your range of motion before tenĚýcomplete repetitions—perhaps,Ěýafter three or four reps, you can only lift your heel a couple of inches—you’re probably deficient in calf strength. If that’s the case, it’s time to get stronger! Follow the exercise progression below, starting with double-leg heel raises, twice aĚýweek for three weeks, then retest yourself. If you can now do tenĚýor more single-leg heel raises with a full range of motion, you’re ready to move on to sport-specific training, but if not, continue working on your general concentric calf strength until you can.

Weight-Bearing Lunge Test (Knee-to-Wall Test)

What it does: Assesses your ankle-joint mobility (dorsiflexion range) and symmetry.

How to do it: If you have a restriction, or stiffness, in one or both ankles, this can cause plantar fasciitis or problems in your calves, knees, hips, and back.ĚýYou can do this simple test to assess your ankle-joint mobility at home.

With your toes facing a wall, place one foot roughly a hand width away. Keeping your heel flat on the ground, bend your knee as if you were lunging into the wall. If your knee cannot touch the wall without your heel lifting, move it closer and try again. If your knee easily touches the wall, move your foot back and repeat. The idea is to find the distance where your knee can just barely touch the wall without your heel lifting. This is your dorsiflexion range.

When you find this point, measure the distance between your big toe and the wall. (If the wall has a baseboard, account for its width in your measurement.)ĚýRepeat with the other leg. A distance of five or more inches is considered a normal range of motion; anything less and you should add the Ankle Mobilization with Movement exercise, below, into your routine. Symmetry across your ankles is another key. If one ankle is stiffer than the other, you should work on ankle mobility until they’re even. If you have a good range of motion that’s symmetrical across your ankles, the Ankle Mobilization with Movement exercise isn’t necessary.

Calf Muscle Exercises

Double-Leg Heel Raise

What it does: Builds concentric calf strength (only necessary if you cannot do tenĚýor more single-leg heel raises with a full range of motion).

How to do it: AsĚýwith the assessment test, stand barefoot on the balls of your feet with your heels hanging off a step. Perform full-range-of-motion heel raises (with both legs) for four or five sets of six to tenĚýrepetitions, with a minute rest between each set.

“Don’t go until failure,” says Johnston. The purpose of this exercise isn’t to increase the size of the muscleĚýbut to increase its strength, which means you don’t need to max out.

Once you can do tenĚýto twelveĚýreps comfortably, progress to the next exercise.

Heel-Raise Progression (Two Legs Up, One Leg Down)

What it does: Builds eccentric calf strength.

How to doĚýit: Continue with heel raises, but now use both calves to rise up, then lift one leg off the groundĚýand lower the other legĚýslowlyĚýforĚýthree to four seconds. Like before, perform four or five sets of six to tenĚýrepetitions on each leg, with a minute rest between each set.

Once this exercise begins to feel easy, retest yourself on the single-leg heelĚýraises. If now you can do tenĚýto twelveĚý(or more) single-leg heel raises with a full range of motion, you’re ready to move on to the sport-specific exercise below. If not, continue with this exercise.

Jump Rope

Only begin this exercise if you have developed enough general strength to complete tenĚýor more single-leg heel raises with a full range of motion (see above test).

What it does: Loads the calves eccentrically and increases sport-specific muscular endurance.

How to do it: Simply jump rope. Begin with four sets of 15 seconds, progress to six to eight sets of 30 seconds, and eventually plan on doingĚýtenĚýsets of 60 seconds, with a minute rest between each set of jumping. Remember to land on your toes, not flat-footed.

Note: You don’t need a jump rope for this exercise—you can jump up and down on your toes in place—but a jump rope adds discipline and keeps you honest.

Walking Lunges with Windmill

What it does: Trains multidirectional, functional stability in the foot and ankle.

How to do it: PerformĚýthis exercise simultaneously with the calf-training progression. Stand upright with your feet together, holding a two-to-three-pound weight. Step forward with one foot as you reach your arms forward, and slowly lower into a lunge. (Keep your knee behind your toes on the front leg, and be mindful that your knees don’t collapse inward as you move because both patterns are correlated withĚýknee pain.)ĚýRotate your torso slowly to each side while maintaining a straight leg alignment. Then step forward with the trailing leg to bring your feet together again. Repeat with the other leg in front. Haas stresses the importance of focusing on proper mechanics—quality of form rather than quantity—before you build up the number of repetitions. “Train the pattern you want,” she says, “not the one that is the easiest.” Five or six repetitions on each leg is a good starting point.

Recovery

Roll Out

What it does: Myofascial release flushes tension in muscles and connective tissue to improve mobilityĚýand reduce inflammation created during exercise.

How to doĚýit: After a workout session or day in the mountains, use a lacrosse ball or myofascial-release tool (Haas recommends the ) to roll out the soles of your feet (plantar fascia), then work your way up the kinetic chain. Focus on your Achilles, calf muscles, and the muscle on the outside of your shin (anterior tibialis). Avoid rolling over any knobby bits or boney protrusions, since that’s often where sensitive connective tissue anchors and nerves hide, too. Spend a couple minutes on each leg to loosen tight tissues. You can also use a foam roller or massage stick.

“More is not better, as far as force,” Haas says. Too much pressure can trigger a fight-or-flightĚýsympathetic response. If you feel pain, your brain can interpret that as a problemĚýand involuntarily tighten those structures in an attempt to protect them. Gradually increase the pressure until it’s firmĚýbut not painful.

Ankle Mobilization with Movement

What it does: Improves ankle-joint mobility (dorsiflexion range).

How to do it: If you have an adequate and symmetrical range of motion in both ankles, you can skip this exercise. But if you have a restriction in one or both of your ankles, perform the following exercise. (Use the , described above, to gauge your ankle mobility.)

Ěýan elastic band to an anchor at ground level, and stand facing away from the anchor. Loop the other end of the band over oneĚýfoot so that it sits in the crease of your ankle, below your ankle bones. With that foot, step forward to create moderate tension in the band. Gently drive your knee forward and over your toes in a straight line, pause, then return to the starting position. This results in a posterior glide of the talus bone—the joint mechanics necessary for dorsiflexion. Hold the tension for a few seconds,Ěýthen slowly return to the starting position. If your range of motion is really bad, Haas suggests placing your activeĚýfoot on a box to improve gliding during the mobilization. Complete tenĚýrepetitions on each side, once daily (ideally after exercise or on its own, but not right before activity until you build stability around the new joint mobility). You should not have pain during this exercise.

Calf Stretch and Ankle Mobility

What it does: Lengthens the calf musclesĚýand increases ankle and lower-leg mobility.

How to do it: Place the ball of your foot on the edge of a step, and lower your heel to gently sink into a calf stretch. Make sure you can relax into the position to optimize your tissue’s ability to let go. (Use your other leg as support to ease into the stretch.)ĚýHold the tension for 30 seconds, then repeat on the other leg. Haas adds that the key to incorporating an ankle-joint glide while stretching is having your toes upward (or heel downward)Ěýas opposed to your foot flat on the floor where this can get missed. If you’re outside, use rocks, tree roots, a curb, or even your other shoe to achieve the stretch.

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Recovery is about more than comfort, and it’s about more than rest. To truly recuperate from active pursuits—trail or road running, cycling, hiking, climbing—you need a recovery period that’s active as well. Athletes who move wisely in the hours or days between efforts return to their sports feeling fresher than those who take “rest” a little too seriously.

Engaging in gentle activity while you’re trying to recover promotes blood flow and helps decrease toxins like lactic acid and metabolic waste. to reduce muscle and joint soreness, and even mitigate muscle strains and tears, when done correctly.

Meet the OOmy Stride from OOFOS, a new and recovery shoe intended to lighten the load on your joints and muscles. By decreasing compressive stresses and aiding both mobility and natural gait patterns, these innovative shoes can help outdoor athletes bounce back better and more refreshed.

The Active Recovery Foam

OOFOS emerged as the pioneer of recovery footwear after the 2011 launch of its OOriginal Slides, which utilized two key components to enhance recovery: OOfoam technology and a patented footbed design. OOfoam is the brand’s secret sauce—a proprietary material that’s noticeably different underfoot than other foams. Instead of a midsole foam like you’d find in a performance running shoe—one that’s meant to harness energy, rebound quickly, and propel runners—OOfoam does the opposite, says Dan Hobson, head of product design at OOFOS, by prioritizing energy absorption to create a dampening effect.

“We’ve engineered a technology that is specific to the purpose of recovery,” adds Hobson, “and truly differentiates us from companies using traditional performance foams like EVA, PEBA, and TPU.” back up those claims, showing that OOfoam absorbs as much as 37 percent more impact than regular foams and can reduce load rates up to 88 percent upon impact—acting as a natural decelerator for the body.

Ashley Caldwell and Justin Schoenefeld know a thing or two about minimizing impact. The U.S. freestyle skiing teammates (Beijing 2022 gold medallists in mixed team aerials) regularly spend training days launching 60-plus feet into the air. To cope with all those landings, both Caldwell and Schoenefeld swear by OOFOS as soon as their ski boots come off. “My feet, my ankles, my knees feel so much better,” .

Other outdoor athletes who put heavy stress on their feet agree. Climbing legend recovers in OOFOS to give her feet rest and mobility after long days jammed into climbing shoes. Right out of the box, the pillowy-soft OOfoam makes its case with a noticeably slow rebound and pressure distribution. In short, this foam cradles feet and mitigates the impact forces from every single walking step, plus it relieves body-weight pressure on feet, knees, and back when standing.

The Active Recovery Shoe

Those intentional steps are indeed crucial, especially if your daily life doesn’t let you slow down. Because a recovery period that’s active helps outdoor athletes feel better faster—maximizing improvements from workouts, exercise, or exploration—the OOmy Stride is built on a new platform that improves on fit, feel, and ride, “from heel strike to toe-off” when compared to prior models.

The Stride features the brand’s proven OOfoam technology and signature design features that feel instantly supportive under the arch while distributing peak-pressure zones. The introduction of an advanced footbed geometry with rounded heel and deeper flex grooves on the outsole enhance flexibility to provide the Stride’s smooth, natural walking motion that rolls you through your gait, step by step. “It’s intended to feel like walking on a natural surface, like grass,” says Hobson.

That footbed is paired with an upper featuring an engineered knit collar and four-way-stretch mesh to let feet breathe and splay more naturally. An antimicrobial lining adds freshness, quarter panels secure feet for long strides, and a padded heel collar cushions the Achilles, all of added benefit to the recovery process.

Step in and Start Recovering

As the world becomes more covered in hard, unnatural surfaces—from streets to home floors to workspaces—OOfoam is an advanced technology that can act as a soft-surface simulator, letting you bring the feel of the outdoors with you into every aspect of life.

Put on a pair. Go for a walk. Feel the pressure relief of OOfoam and the supportive footbed that lets this lightweight, flexible shoe do its thing—that is, help you return ready for your next outdoor active adventure.

OOFOS is the global leader in recovery footwear, founded by a team of industry veterans looking to help runners and fitness enthusiasts recover better from their workouts. Made with revolutionary OOfoam technology, OOFOS are designed to absorb 37 percent more impact than traditional footwear. They reduce stress on joints to keep anyone, of any activity level, feeling their best. From professional athletes to casual walkers, OOFOS footwear will make your hardworking feet and body feel better—all you have to do is feel the OO. For more information, go to .

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The 2022 Tour de France Femmes was decided in the Vosges mountains, during a brutal seventh stage with three category-one climbs. Dutch rider Annemiek van Vleuten attacked on the second climb, then opened up a four-minute gap on the final push of the day, a grueling 3,163-foot ascent of the Grand Ballon. It was the hardest day of the Tour, and with another mountain stage coming the next day, recovery was crucial. But with their legs fried, their cortisol levels soaring, and their nervous systems cranked in fight-or-flight mode, would the riders actually be able to sleep properly?

Surprisingly, the answer was yes—or at least, mostly. Nine of the Wołľ±đ˛Ô’s Tour riders were wearing Whoop bands on their wrists; their data, which was published earlier this year in Sports Medicine—Open, showed that the riders got an average of 7.6 hours of sleep that night, compared with an overall average of 7.7 hours both before and after the Tour. They did, however, spend a little more time than usual in light sleep and less in restorative REM sleep. Whether that matters in any practical sense is the fundamental question confronting athletes, coaches, and sports scientists as they enter a new era of sleep tracking. The technology is better than ever; we just have to figure out what to do with it.

Tracking Sleep Stages Is Still a Challenge

Sleep is hardly a new biohack, but it has been a hot topic in performance circles ever since neuroscientist Matthew Walker’s 2017 book Why We Sleep. The problem with first-generation sleep trackers, though, was that they relied on accelerometers and basically assumed that if you weren’t moving, you were asleep. The latest generation of devices is more sophisticated, adding heart-rate measurements and other physiological cues like breathing rate and skin temperature to refine their algorithms, and able to tell the differences between distinct sleep stages. As a result, says Charli Sargent, a sleep scientist at Central Queensland University in Australia and lead author of the Tour de France study, “The whole world is becoming a sleep laboratory.”

Companies like Apple, Garmin, Oura, Polar, and Whoop have gotten very good at detecting sleep. Compared with sleep-lab studies, where subjects are wired up to record brain and muscle activity, the latest consumer wearables were typically 86 to 89 percent accurate at determining whether a wearer was asleep or awake, Sargent and her colleagues found. Detecting individual sleep stages, on the other hand, is still a work in progress: the wearables only got it right 50 to 61 percent of the time.

The picture for athletes is more complex. Many of the new sleep-stage algorithms rely on heart-rate variability, or HRV, the subtle fluctuations in timing from one beat to the next. HRV changes with sleep stage, but it’s also influenced by vigorous exercise. Indeed, Sargent found that HRV was systematically lower after mountain stages in male Tour de France riders. Another new study, led by Marc Poulin of the University of Calgary, had a group of healthy volunteers do a hard interval workout in the early evening, then tracked their sleep with an HRV-based Polar watch as well as collecting gold-standard sleep-lab data. The good news: the accuracy of the sleep tracker was undiminished by the workout.

What Can Athletes Do with the Data?

Overall, then, wearable sleep trackers are already pretty good, and they will likely continue to improve. The next question—the really hard one—is what we should do with the data. If cyclists are getting less REM sleep after mountain stages, what should they do differently? “Ride easier” isn’t useful advice; and it hardly seems like we need a fancy algorithm to give us the usual sleep-hygiene advice about bedtimes, alcohol, and electronics before bed.

For some people, simply having objective data about when to hit the hay and when to wake up might function as a useful reminder to cover these bases, in the same way a step tracker spurs you to get your 10,000 steps. Athletes might also be interested in seeing how their sleep changes at altitude, as an indicator of whether they’ve acclimatized and are ready for hard workouts. And there may eventually be subtler insights: for example, preliminary data from Poulin’s lab in older adults suggests that those who don’t get enough deep sleep are more likely to develop cognitive problems years later. For now, the best approach is to establish a baseline and then look for changes, Sargent says. If you usually get 15 to 20 percent deep sleep and that changes to 10 to 15 percent, you should probably figure out why.

Against these putative benefits, you have to weigh the risks. Poor sleep is not always a problem that can be solved by trying harder and worrying more about it—or by collecting sleep-tracking data. “Anxiety related to sleep can be both a symptom and a cause of some types of sleep problems,” Sargent acknowledges. The study that sticks in my mind, from Oxford University in 2018, involved giving subjects bogus feedback about whether they’d slept well or poorly. Those who were told that they’d slept poorly the night before reported feeling scattered, fatigued, and cranky. A little bit of data can be a dangerous thing, especially if its accuracy is questionable.

As for the mystery behind the surprising finding that Tour cyclists sleep just fine, thank you very much, even after the physiological disruption of brutal mountain stages, Sargent and her colleagues propose a disarmingly simple explanation. The cyclists prioritized sleep: they went to bed early and consistently, and gave themselves plenty of time there; ergo, they slept well. Earlier studies found that super-intense endurance exercise, especially when repeated day after day, led to diminished sleep—but the new generation of athletes are on top of it. There will be plenty to learn in years to come from the new sleep-measurement techniques, combined with robust analytical approaches like machine learning and AI. “I consider sleep to be the next frontier in physiology,” Poulin says. But none of it matters if you’re not putting in your time in the sack.

For more Sweat Science, join me onĚýĚýandĚý, sign up for theĚý, and check out my bookĚý.

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Like many multisport athletes, I usually experience the changing of one season to another with equal parts excitement for the new crop of sports—and equal parts full-body soreness. My legs get hammered in the transition from summer to fall as I move from my sitting sports (i.e., rafting, kayaking, and lifestyling in campsites) to hard-charging uphill sports (i.e., mountain biking and trail running). This year is no exception: I spent the last three weeks starting a training block for the Lithia Loop trail marathon in my home town of Ashland, OR, and all my muscles and joints are feeling it. I figured it was the perfect time to test-drive some of the more popular recovery sandals on the market.

Active recovery footwear is most certainly having a moment. It’s technically a category as old as the bedroom slipper—and has existed as a more purpose-made product for more than a decade. But we seem to be reaching a new peak in active recovery footwear. There are new kicks coming out each season and new recovery technologies debuting every year. Recovery research is increasingly showing us all that we cannot ignore this intrinsic part of the training process. I also need more recovery in my life. And, like many of you, I have grown tired of torturing myself with my lacrosse ball.

This truly luxurious trial let me give my barking dogs, tight hips, and sore calves a break (and potentially a recovery boost). And, as a bonus, I get to help you figure out the best recovery sandals for you. Here’s what I found.

If you buy through our links, we may earn an affiliate commission. This supports our mission to get more people active and outside. Learn more.

How I Tested

I started the test with a deep dive deep into recovery sandal research. I scoured reviews until I’d zeroed in on the best recovery sandals on the market, then pulled back the curtain a bit on the science of each one to make sure they weren’t making any bullshit claims. Once I’d called in samples, I subjected each one to a couple of tests.

For starters, I ran a similar 4.5-mile loop 12 times over the course of two weeks and wore each of these sandals for a full day after each run, taking notes on how they felt. I kept the run as uniform as possible and kept my use of the sandals as similar as possible to reduce the number of variables affecting my results. I wore them inside my house, hung out with my kiddo, and took them on the four 0.4-mile head-clearing neighborhood walks I take each day.

In addition to the above daily-driver test, I wore each sandal for an hour and took them each on a 0.4-mile neighborhood walk when my legs were beat to a pulp after my first ambitious 8-mile run. I also cycled through all these sandals after days of manual labor to test their effectiveness against general full-body soreness.

The Results

Best for Active Recovery

Hoka Ora Recovery Slide 3

The Ora Recovery Slide 3s were cushy as hell—just as you might expect from the brand that made us fall in love with maximalist shoes. The dual-density foam layup is made from a soothingly soft, sugarcane-based EVA midsole and a sturdier, more supportive EVA outsole. The shoe felt truly therapeutic during my sorest steps around the neighborhood. But it was actually the way these slides helped inform my steps that made me fall in love with them.

The Oras take advantage of their huge 33mm/27mm stack height to carve a serious rockered curve in the front. That helps roll your foot forward with every step. This mechanical aid felt like a hand from an old friend when my legs were achy and tired after a long run. I was able to walk it out further, giving the lactic acid more time to flush out of my system. Wearing these did make my legs feel better over the course of the day. It is worth noting that this rocker profile isn’t for everyone. I bought a pair of these for my dad, and he couldn’t stand the way they messed with his gait—and went back to his beat-to-hell Rainbow Sandals instead.

Best for Foot Injuries

OOFOS OOahh Sport Slides

While these slides were not as cushy as the Hokas or Crocs, they did deliver a top-three performance in terms of comfortable walking stride—even on the very first step. That’s thanks to the ample footbed. At first glance, the footbed looks almost comically large, but that extra material allows it to slope inward, creating a three-dimensional hammock for my feet. It delivered support and an extremely stable walking platform, but with an overall width that really gave my feet room to splay out on each step. This unrestricted feeling was appreciated on every walk, but particularly when my feet were swollen after my long run.

The OOah’s were the only recovery sandal I wanted to put on after I sustained an embarrassing toe-overuse injury from not clipping my toenails before a high-mileage week. The downside of that ample footbed and upper is that they felt sloppy during quick movements and were ankle-rolling machines when I was on the playground chasing my six-year-old.

Most Versatile

Kane Revive Active Recovery Shoe

It feels almost embarrassing to call anything “minimalist” in this test, due to how straight-up huge the three slip-on models are. With the Kanes, there’s also an added 10mm heel-to-toe drop—as opposed to the zero-drop Crocs and the 5mm drop on the Hokas. With that said, in terms of movement alone, there was something brilliantly minimalist about how these recovery kicks walked. Credit the heavy longitudinal channels on the outsole, which allowed the shoe to bend laterally with my foot during each step. That flexibility also provided a light stretch to my stiff arches when I walked. I also appreciated the light rocker in the sole, which helped move my steps along.

The Kane Revive is more of a shoe than a sandal, but it still breathed extremely well thanks to the myriad holes in the upper. But the thing I loved most about the show was its versatility. While the footbed texture and smooth ride made them feel like a recovery shoe, plentiful heel support and a more streamlined silhouette made them my favorite for running errands and pretending to be the Loch Ness Monster at my kid’s playground without worrying about rolling my ankle. The biggest con: The fully encased uppers were the toughest to get on and off of the bunch. If I were recovering from an ultra or a multiday objective, I definitely would prefer the ease of a slip-on.

Best Upper

Vionic Rejuvenate Recovery Sandal

The cushioned, two-part upper—which is adjustable via a Velcro strap—really set the Vionics apart from the rest of the sandals in this test. The customizable fit made my entire foot—not just the soles—feel cradled and loved, and the soft brushed cotton-like fabric interior also had a much more organic next-to-skin feel than the plastic uppers of the other slips. While every foot is different, I found its high arches took some getting used to.

For the first 150 to 200 steps, I felt like I was lurching forward, but once I adjusted, I did appreciate the light massage the hump gave the arch of my foot. Another perk is that these slips look much lest orthotic than some of the other options, thanks to that leather-looking adjustable upper. Wearing them made me feel more like a put together adult (when worn with jeans) than a middling-sporty dad when picking up my daughter from school.

Best Stimulation

Topo Athletic Revive

The pronounced, wavy ridges covering the footbeds of Topo Athletic’s Revives are designed to stimulate blood flow—which is why I turned to them when my feet were at their most swollen. The washboard-like texture provides a light massage with every step, which felt especially good on day three of my training plan when my soles were throbbing. Walking around in these babies seemed to positively affect the swelling.

The Athletic Revives feature a wide toe box, which also allowed my angry toes to splay out and relax. One downside: These lean more towards slippers than sandals with their rugged Vibram outsole and fuzzy upper, so I’m less likely to turn to them as a camp shoe. But in a hut setting? Now we’re talking; I’m already salivating about how they will feel after a long ski tour this winter.

Best Cushion

Crocs Mellow Recovery Slides

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The steps I have taken in these Crocs have been the softest, most marshmallow-y, and best cushioned of my life. The difference was so noticeable that I made audible pleasure sounds during my first test drive—delivering “oohs” and “aaahs” not yet out of my house. My feet visibly sunk into the footbeds like a fancy memory foam mattress when I first put them on, and they delivered Cadillac-smooth rebound with every single step. These slip-ons were the most luxurious of the bunch in terms of cushioning—and I could feel myself sinking into the cush with each step. That helped my whole leg relax, which translated into a tangible feeling of relief all the way up to my back.

They were my favorites when my legs were their most sore, both after long runs and after manual labor. As for downsides: The Mellows had the least breathable upper in the test, with only two small vents at the base and an ample amount of plastic over the top of my foot. As a result, my feet swamped out pretty badly on hot days.

What Are Recovery Sandals?

Recovery sandals are shoes that are easy to get on and off, are extremely comfortable to walk around in, and stimulate blood flow to your feet. All of the recovery footwear I tested, and most in this category, have versions of the following attributes to achieve those goals:

• Some type of raised surface in the footbed that stimulates blood flow at the bottoms of your feet.
• Cushy feel under foot
• A stable platform to walk on — usually from a wide exterior outsole
• A large, roomy, footbed.

Do I Need Recovery Sandals?

While each purchase has a nuanced answer based on individuals’ needs and budget, my short answer is: yes. If you have the money and don’t mind occasionally getting called out for wearing one of these pretty ostentatious styles in public, they are a great investment. If you are going to wear sandals anyway, why not wear a pair that at best benefits your athletic recovery with every dang step?

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I finally went to the doctor last week. It was day 22 of having symptoms of something, a cough, probably a sinus infection, maybe walking pneumonia, something stubborn that just refused to go away despite all my attempts to just ignore it and keep going.

I have very few memories of my parents staying home from work because they were sick. Recovering from a couple surgeries, yes, maybe the occasional cold that was a real knockout, but rarely. I remember in 1997 when Michael Jordan battled the flu (or food poisoning, depending who you ask) to score 38 points against the Utah Jazz in Game 5 of the NBA Finals, and I was probably less impressed than I should have been, since, really, it was just a guy going to work when he was sick.

After several decades and one global pandemic, I of course know that it’s not appropriate to try to “power through” when you’re sick, since it makes illnesses last longer, makes you miserable at work, and helps viruses spread. But it’s . Plus, I rationalize working while I’m sick because I don’t even have to go anywhere—I can work on my laptop on the couch!

In my regular healthy life, I never sit on the couch unless I’m trying to get our toddler to read a book with me, or the occasional night once a week or so when Hilary and I watch one episode of a show. She’d usually rather write, or read, or garden, and I always have a 10-foot-long to-do-list:

That’s how you get shit done, I tell myself. I am not a LinkedInfluencer telling you how to optimize your life down to the minute—I just prefer doing things to relaxing. Relaxing, being, as far as I understand it, not doing things (?).

I also have an overdeveloped sector of my brain, which, on a cranial CT scan, would look like this:

I’ve had illnesses like this before: In 2010, while bicycling across the United States, I battled a cold/flu/something for 11 days, taking DayQuil during the day and NyQuil at night, while pedaling about 60 miles every day. In 2016, I caught a cold during a book tour and made it last six weeks, turning it into a sinus infection by the end. In 2018, I managed to get sick the day before a Run The Alps group trip from Chamonix to Zermatt over eight days and spent the first half of the trip recovering.

So many things I like to do—running mountain ultramarathons, climbing mountains, long hikes and bike rides—require learning how to push through pain, fatigue, and common sense. So I’m pretty used to the line of thinking that discomfort is actually just a side effect of meaningful experiences. Except when it’s not.

After coughing for three weeks straight, through two negative Covid tests, two doctor’s appointments, another negative Covid test and negative flu test, and one chest X-ray, I finally resigned myself to: resting.

To actually rest, I have to force myself to watch movies. Committing to a movie puts me in a flow state, in which I cannot check email, read the news, look at social media, or any of the other things that might give me anxiety.

Movies, nowadays, includes YouTube, and it wasn’t long into my convalescence until the algorithm fed me a Beau Miles video titled during which Beau coughs his way through an entire year of nonstop doing stuff/making videos/trail running, with not one but two (!) pneumonia diagnoses.

In the first year of sending our little guy to group childcare, I’ve had something like seven or eight colds, two bouts of norovirus (or something similar), and one round of hand, foot, and mouth disease. Throughout that year, I said to my friend Mike (also dad to a toddler) that “feeling 80 percent is the new 100 percent,” which was me trying to be optimistic.

So in Beau’s “I’m Sick” video, when he said, “The thing is, I was like 70 percent—and 70 percent is OK in my book,” I of course saw myself.

Also: “I’m not the kind of bloke that likes baths. I think baths take way too long.”

Also see: Person who just keeps going, coughing through everything, refusing to stop because …

…

…

…

Why is it, exactly, that we think we have to keep forging ahead?

I don’t know about everyone else, but it looks like this for me:

Americans (myself included) . And many of us will take a vacation, but suck at actually being present on said vacation, checking email, maybe taking a work meeting or two while we’re gone, you know, somehow keeping a running mental tally of the number of unread messages in our inbox(es) and arriving at the end of our vacation having not really ever disconnected at all.

I noticed this thing a few years ago when leaving on a trip where I would have zero service for several days: I got ahead of everything as much as I could, frantically finishing up work throughout the final days before I left, answering every unread message so I’d have Inbox 0. Even on the drive to the trailhead where my phone would finally be useless, I refreshed a few times, just to make sure I’d covered everything. Finally, my cell phone bars disappeared completely, and I shut off my phone, with no choice but to be present, to take a break.

After the trip, I avoided turning my phone back on for hours, the pre-trip urgency and anxiety having evaporated somewhere out there. When I finally did turn on my phone, I scrolled through the six days of email I’d missed, scanned the text messages that had come in while I was offline, and to my great relief and mild dismay, everyone had gotten along just fine without my input.

Which is exactly what happened when I got sick, and finally, begrudgingly submitted to the idea of actually resting: The world, quite shockingly, survived without me for a few days.

Now, if I can just remember that for next time.

The post Why Is It So Hard to Rest When I’m Sick? appeared first on şÚÁĎłÔąĎÍř Online.

Heat therapy is so hot right now (sorry, I couldn’t help myself). But I’m sure you know what I’m talking about—sitting in a sauna for just 10 minutes is purported to improve blood circulation, stimulate the immune system, and dispense toxins. show that regular sauna use can improve cardiovascular health, relieve arthritis pain, and reduce systemic inflammation. Americans are a little late to the game (Nordic countries have been enjoying the sauna life for centuries), but now we’re on the power of sweating as a wellness technique.

That said, I’ve discovered that hopping into a sauna regularly isn’t always easy. Installing a sauna in my house is out of my price range and getting to my local takes up more time than I’m willing to give.

I recently had a lot of luck with an inexpensive, inflatable hot tub, which satiated my desire for a spa at a fraction of the price, so I was intrigued by the prospect of ($349), a portable steam sauna that you can install inside or outside your home. It costs just a few hundred dollars but promises all the benefits of more expensive options.

If you buy through our links, we may earn an affiliate commission. This supports our mission to get more people active and outside. Learn more.

SaunaBox

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How the SaunaBox Works

The SaunaBox consists of a frame made of short-but-strong plastic poles, a heat-insulated quilted tent, and a 1600-watt steam generator that plugs into a wall socket. Fill the generator with water, plug it in, and 15 minutes later the SaunaBox reaches a maximum internal temperature of 130 degrees Fahrenheit.

I built the SaunaBox on my back porch in about 30 minutes, using an instructional video on the company’s site. It looks like a portable wardrobe—something you would see backstage at a fashion show. It’s not unattractive, but it doesn’t have the same charm as one of those cedar barrel saunas that are all over my social media feeds.

I had low expectations of the system because I didn’t think a temporary unit like this could produce and trap heat efficiently. I thought the result would be a tiny room that was barely warmer and more humid than the Southern Appalachian summer I’ve grown accustomed to. But after using the SaunaBox for a month, I’m a true believer in this oversized humidifier.

How It Tested

It’s how well it works that counts, and the SaunaBox produces and retains heat really well. I prefer steam saunas over dry saunas because they get the sweat going faster, and the SaunaBox does not disappoint. It takes about 15 minutes to heat up toĚýthe max temp of 130 degrees Fahrenheit on the highest setting, which feels as warm and steamy as any other commercial steam room I’ve ever used.

The steam generator sits outside the box, connecting via plastic tubing through the wallĚýto the steam emitter. You can control the amount of heat and steam from the machine using the remote control, with settings from 1 to 7. The higher the setting, the higher the temperature, although the amount of steam seems to be about the same regardless of the settings. I like it hot so I always use it on the highest setting. You can add essential oils to the emitter if you want to get fancy, and my wife likes to bring in a waterproof portable speaker to complete the spa vibes.

I was worried I would get claustrophobic inside the box, but it’s roomier and more comfortable than expected. It’s definitely a one-person space, but I sit in the included chair, bring in a cup of ice water, and just breathe for 10 minutes or until I feel like I’ve sweated out the bad decisions from the night before.

I also got the brand’s portable, one-person ($149) cold plunge tub, which sets up and breaks down in just a couple of minutes, and I have been enjoying the hot sauna/cold plunge combo about three times a week. I can see myself using the sauna more often during the winter. Sometimes I’ll do the hot/cold tandem after a hard workout ( show sauna use after workouts can speed recovery), but mostly I like to hop inside the SaunaBox at the end of the day to wind down. One note: don’tĚýuseĚýthe sauna before a workout. I made the mistake of hitting the SaunaBox before a trail run and was exhausted after the first mile.

I’m not sure if it’s reducing my chance of heart disease, but it’s incredibly relaxing. I do 10-plus minutes in the sauna, three minutes in the cold plunge, and repeat three or four times until I reach a zen-like level of peace and harmony.

The SaunaBox is easy to build and take down. Now that I’ve built it once, I’m sure I could put it together in about 10 minutes, but I haven’t taken it down since I assembled it a month ago. It’s now a fixture on my back porch because my wife and I use it so often. The set-up packs down into a travel case that’s roughly three feet long, so you could take this sauna with you when you travel. I can see setting it up at a lakeside Airbnb soon.

Final Thoughts

I don’t have many criticisms to note about the SaunaBox, though it does require some care and maintenance. You have to use either distilled or purified water (water out of the purifier on my sink seems to work fine, but I’ve also bought jugs of distilled water) to keep deposits from gathering on the bottom of the generator. You also have to wipe the inside of the box down after each use and wash the removable floor pad regularly. Some people spray the interior down with vinegar or a disinfectant, but I haven’t seen the need to take that step yet. The steam emitter and hose also get hot, so you have to be careful not to touch them when using the sauna.

I’ve read pages of reviews online, and the most common complaint I’ve found about the SaunaBox is that the seat included with the system isn’t that comfortable. It’s just a short, no-frills fold-out camping chair—the kind you can buy for under $20 at big box stores, but I haven’t had an issue with that.

Otherwise, it’s a pretty great sweat box, particularly in comparison to permanent home sauna solutions, which start around $3K and go up from there.ĚýAs far as I’m concerned, the SaunaBox is a no-brainer. I get to live the Nordic sweat life, without dropping thousands on a real one (which I probably don’t have a space for in my home, anyway). Is the black box Instagram-worthy? No. It’s not very photogenic. But it’s hot and steamy, and I’ve never felt more relaxed.

The post This Temporary Sauna Far Exceeded My Expectations appeared first on şÚÁĎłÔąĎÍř Online.

For years, I’ve viewed kinesiology tape—those brightly colored stripes you see on the legs and shoulders of athletes—as nothing more than snake oil, something people used for show without any real benefits. All my experiences with athletic tape involved protecting an injured joint by tightly wrapping and immobilizing it. I was skeptical that a few strips of tape on the skin could do much.

I hadn’t, however, actually used the product. So when I was invited to attend a summit to learn the science behind a new kinesiology tape product and try it out, I eagerly accepted the invite. As someone deeply passionate about running, climbing, and skiing, and having seen many pro-level athletes embrace the tape, I was intrigued to personally discover if there was substance behind the hype or if it was merely smoke and mirrors, as I had previously believed.

KT Tape funded the travel for this review, but our opinions are our own. If you click or buy through our links, we may earn an affiliate commission. This supports our mission to get more people active and outside. Learn more.

What is Kinesiology Tape?

Kinesiology tape is a stretchy, elastic cotton strip with an adhesive backing. I learned it is designed to replicate the elasticity and thickness of human skin, offering support, stability, and pain relief while allowing free movement. It is most commonly used by athletes and physical therapists to aid in the treatment of muscle and joint injuries and enhance performance by reducing inflammation and improving circulation.

When applied correctly, kinesiology tape lifts the skin, decompressing the fascia and allowing lymphatic fluid to drain rather than build up. Blockage of lymphatic fluid can cause swelling and pain. Lifting the skin and opening up blood flow also facilitates the transport of white blood cells to the area, thus reducing harmful bacteria and waste products from cells and tissues.

When I looked at the scientific literature on kinesiology tape, I found the evidence mixed. While some studies suggest that it may provide benefits such as pain relief, improved muscle function, and reduced swelling, other research indicates that its effects may be no different from a placebo.

One found its benefits trivial, citing it “may have a small beneficial role in improving strength and range of motion in certain injured cohorts,” but went on to say that further studies are needed to confirm these findings. Another , this one in 2015, found applying kinesiology tape was “superior to minimal intervention for pain relief,” (or, put another way, better than doing nothing) but concluded it was not better than other treatments to reduce pain. This ambiguity only reinforced my skepticism, but also increased my interest in why the tape has become so popular.

How I Tested KT Ice Pro Tape

The summit, held in Park City, Utah, centered around the launch of , a new kinesiology tape infused with cooling menthol. Menthol, a compound available in both natural and synthetic forms, reduces pain sensation when applied to the skin by creating a cooling effect. KT Tape Pro Ice incorporates menthol into its adhesive, providing the dual benefits of kinesiology tape and pain-numbing menthol.

The event planners’ strategy was to spend time working out—skiing and snowshoeing—to induce muscle soreness and fatigue, then use KT Tape Pro Ice to alleviate that soreness and any accompanying pains. Doubtful that the menthol-infused version would make any difference, I was in for a surprise.

KT Tape Pro Ice

As an avid runner, I frequently deal with nagging aches and injuries. Currently, I’ve been grappling with a persistent Achilles injury, which—despite using topical pain relievers, seeing physical therapists, and even considering surgery—has been an issue for several years. I was hopeful that Pro Ice might help. I have Haglund’s deformity, a large bump on the back of my heel that, when pressure is applied, swells and causes pain. Since ski boots fit tightly, I’m usually in pain immediately following a day of skiing. This time was no exception. We were slated to go snowshoeing the night after skiing, creating a perfect test of KT Tape Pro Ice’s pain-relieving qualities.

After skiing, we were handed samples of KT Tape Pro Ice and instructed to apply it to any painful areas. Experts were available to assist with the application. The proper application method, they explained, is called . You stretch the center of the tape, apply it to the skin, and leave about two inches unstretched at each end to secure it to your limb. Given I was completely new to this, I opted to have an expert apply it to ensure it was done correctly.

Within a few minutes, I could feel the menthol working. There was a strong cooling sensation that did indeed seem to override my pain. Usually, my Achilles stiffens when I rest after activity, but the tape also helped alleviate that. It felt like it prevented my Achilles from cooling down and tightening up during periods of inactivity. I could feel the menthol working for around four hours, and it reactivated when I started sweating during snowshoeing.

Once I got home, I continued testing KT Tape Pro Ice on my Achilles when it was sore and also on my lower back for pain caused by moving large heavy objects. When applying the tape at home, the cooling effect was nowhere near as strong on my Achilles as it was initially at the event, but it felt stronger on my lower back pain.

We were told that each person would experience the menthol differently. Some may have a strong reaction to the cooling, with it lasting four to eight hours, while others may not feel anything at all, adding the cooling effect may even vary between applications on the same person.Ěý Apart from this warning that the cooling effect may vary between applications and body parts, and the fact that I was applying it myself, I’m unsure why it wasn’t as effective on my Achilles on subsequent applications. Luckily, my Achilles has not been painful enough that I felt I needed serious relief—which may be another explanation for the reduced sensation.

I’ve continued to test it on various body parts such as sore forearms from rock climbing and sore thighs from running—and each time it provided pain relief and improved post-soreness mobility.

I still haven’t tried kinesiology tape without menthol, and I’m not sure I’ll need to as long as I have the Pro Ice version. The addition of menthol really brings the tape to life. Every time I’ve used it, I immediately feel the tape working, significantly reducing my perception of soreness, and allowing me to work out again sooner. After testing KT Tape Pro Ice, I’m completely convinced of its benefits and have even become somewhat addicted to it.

Here’s the thing: KT Tape is safe—no scientific studies I’m aware of have reported adverse effects from using it. Furthermore, while the studies are ambiguous about its benefits, there are countless anecdotal stories of KT Tape helping individuals manage injuries during both exercise and daily activities for many years. If the worst outcome of it not working is losing a few bucks, there’s little reason not to try it.

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Spring is right around the proverbial corner: the bend in the river, the arête on the cliff, the switchback on the trail. Outdoor adventure soon turns from sliding on snow to playing on water, rock, and dirt. So, go ahead and daydream. Get out and get active, but don’t let your desires overlook the need to gear up smartly and to take care of your body.

That attention starts with the base of all activity: your feet. Having healthy, strong feet has been proven to increase performance in both dynamic and balancing sports. Now one of the world’s most iconic recovery shoe companies, Birkenstock, can help. The brand has expanded that bring its storied footbed to the outdoors—one that now includes the new Mogami Terra.

Use Footwear that Helps Your Feet

The simplest way to care for your feet? Wear shoes built for the task of keeping you active: providing support where it’s needed, promoting circulation, and allowing recovery. While every shoe component plays into that mix of foot-care essentials, the most critical is the footbed, i.e., the part you stand on.

For over 50 years, Birkenstock sandals and their contoured footbeds have provided customized comfort and support. Each wearer’s overall weight, body heat, and walking mechanics imprint these unique footbeds for a truly personalized fit—one that’s featuredĚý in a growing lineup of Birkenstock styles built with more outdoor, all-terrain features than you’re used to from your comfy Birks.

presents that same contoured, ergonomic footbed that Birkenstock is famous for, with one key distinction: It’s now available in a versatile polyurethane that effectively sheds water and maintains comfort across outdoor activities. Like all Birkenstocks, the footbed’s wide toe box allows natural toe splay, a raised “toe bar” encourages circulation plus healthy foot activation, and four raised arch supports relieve pressure of the ball of the foot and heel. A deep cup also cradles the heel and maximizes the foot’s natural cushioning.

Whether it’s cork, polyurethane, or EVA, the support of the footbed remains equally beneficial across the Birkenstock range, setting the full-body foundation for exploring trails, rivers, and rugged terrain. On the Mogami Terra, the footbed secures to the foot via three adjustable, rubberized synthetic straps (two that buckle over the top of the foot and one with a hook-and-loop closure around the heel). Beyond these features and their interaction with the footbed, the outsole’s rugged tread pattern provides sure-footing on wet and dry surfaces alike. In short, the Mogami Terra is as ready for adventure as you are.

Tradition since 1774. Made in Germany. Learn more atĚý

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Welcome to Tough Love. We’re answering your questions about dating, breakups, and everything in between. Our advice giver is Blair Braverman, dogsled racer and author of and . Have a question of your own? Write to us atĚýtoughlove@outsideinc.com.

I know you normally answer questions about relationships, but I have a question about my relationship with my own brain.Ěý

Long story short, about a decade ago I had a severe traumatic brain injury while wakeboarding that I’ve mostly recovered from, but it’s left me with some recurring chronic fatigue issues.Ěý

I’ve somehow managed to still do a lot of backcountry ski touring, but having to be so aware of my energy levels and my body has resulted in a really nasty but noisy part of my brain that spends the whole journey up, and sometimes the days and hours before, telling me I’ll never make it, that I’m too tired or that I’m doing myself permanent damage. It’s like every step up requires making the effort twice over: I have to convince myself that the voice is wrong and that I can do it, and then I have to fight the voice and make my body actually do it.Ěý

Despite this, I’ve managed to do a ton of touring and bagged some peaks, including a few across Japan. I’ve got skills and training and, depending on the month, decent fitness, but it feels like it takes me twice as much effort to do it as anyone else, and I already started the journey exhausted. Is this at all normal? Any advice on how to tell myself to shut the hell up?Ěý

What you’re going through both is and isn’t normal, which is an incredibly frustrating answer, I know. It’s not normal because you’ve (mostly) recovered from a severe traumatic brain injury, which means you’ve been through a heck of a lot—physically, mentally, the whole shebang. You’ve faced challenges that most people can’t even imagine. That’s exceptional, in the true meaning of the word: your experience makes you an exception from the norm. It speaks to your toughness, your patience, your grit.

Now you have to put in a lot more effort to do things you love. I relate to your story because about a decade ago, I contracted Lyme and anaplasmosis from a tick bite, and my energy was severely limited for about two years, although at the time I feared it would last forever. I went from once hiking 70 miles in a day, when I put in maximum effort, to suddenly needing to put in that same maximum effort to make lunch. And when you drag yourself to the kitchen and make a sandwich, there’s no one congratulating you. No one’s proud. No one tells you to take the rest of the day off. You can’t mention it casually years later, like I just did with the 70-mile hike, to get people to understand that you really, really know how to push yourself. It’s thankless and frustrating and sad.

One of the biggest things I learned from that experience was that exhaustion and pain are, unfortunately, extremely normal. There are a ton of people for whom so-called “simple” things are difficult. People with fatigue, and chronic pain, and mental health challenges, and all of the above. People with any number of visible and invisible struggles.. They’re around you every day, although they might not talk about it, because they don’t have the time or the energy or they don’t expect to be believed. Some of those people are beside you on the mountain, but most of them aren’t. The things you do, and the things you’ve faced in order to do them, are remarkable.

You never know, when you see other people on the trail (or in the grocery line, or at daycare pickup), how much effort they’ve put into getting there. There are folks for whom things are relatively easy athletically, but are hard mentally or socially or financially. Someone might have the means to buy the fanciest equipment, but struggle physically, and need to put in way more training than most others to reach the same level of endurance. Someone else might dream of traveling but face debilitating anxiety every time they leave the house.

I don’t mean this in a pat, count-your-blessings way, and I’m certainly not telling you to be grateful because other people have it worse. I just want to tell you that, even when it feels like it, you’re not completely alone.

I think the biggest question isn’t about whether climbing or ski touring is harder for you than it is for other people. It is and it isn’t. The question is, do you enjoy it? What parts do you enjoy? What parts don’t you? What would make it more fun? What would make it hurt less? Would it help to go more slowly? To build in rest days? To choose flatter routes? Accommodations don’t mean you’re not tough. In fact, they’re a sign of mental toughness, because you’re both recognizing your changing needs and getting over your hangups in order to adjust to them. Maybe what would help most is taking on the same challenges you’re already doing, but with the context and self-compassion to recognize your own achievements, even the ones that other people can’t see.

Now, about this voice. This nagging, nasty voice. I brought your question to my friend, Sarah Marshall, of the podcast You’re Wrong About. Not because she’s extraordinarily nonjudgmental—although she is—but because she has a little technique called the Anxiety Prosecutor that she’s deployed on a few of my own mental demons. When she read your question, she sent this audio clip in response. I’ll leave you with her voice—and with my best wishes and respect.

Audio transcript:

OK, well, I love this question, I struggle with it all the time. Anxiety Prosecutor is something where you imagine that your inner voice of self doubt and self hatred is like a corrupt prosecutor in some kind of horrible stacked case that, if you were reading about it in the news, you’d be like, “That’s terrible and unfair!” And you create a defense lawyer for yourself. You can envision this as Ben Matlock, as one of the legal aide lawyers from Law and Order, as Shambala Green (I know there’s no reason for me to say that, you can’t put that in, but I just love her). You personify a character in your head who’s like, “Objection! My client has climbed two of the seven summits,” or whatever. “My client made polenta last night and they’d never made it before and it came out great!” or whatever. Creating a character within yourself that objects on your behalf. I’m sure this is some kind of bastardization of Family Systems Theory as overheard and applied to a lawyer TV show framework, but that has worked well for me in the past. And what I do more lately is imagining the voice of anxiety as a voice that is trying to keep me safe for whatever reason. It’s trying to keep me safe from tall poppy syndrome, or from the patterns that have resulted in me receiving someone else’s abusive behavior in the past, trying to save me through pattern recognition and trying to keep me from trying new things because technically it is safest to stay paralyzed and not do anything. It’s just that you’ll wither and die if you do that. So I like to just talk to that voice in a more motherly way, and not argue with it, and not give fuel to it by doing that, but just accept it as a part of myself that is focused on self-preservation. And just be like, “Hey, I know that you’re saying all these things because you’re trying to help me, but it’s okay and you don’t have to and this isn’t the way to do it. We can just relax and not think about this for a while.” And that doesn’t work instantaneously; you have to do it every five seconds sometimes. But it’s a habit, and it feels like a way of creating new patterns in your brain. Take that for what it’s worth, because I don’t have great success with any of this, but it helps me a lot.

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