| Type | Active recovery Land based Water based | Stretching/Foam rolling | Hydrotherapy Cold water immersion Cold water therapy | Massage | Sleep | Compression garments |
| Pros | Improves range of motion. Increase blood flow to areas or soreness. Removes blood lactate No weight baring (water based). | Improves range of motion. Increase flexibility. Increases blood flow and removes blood lactate. | Reduces tightness and stiffness. Reduces swelling and inflammation. Improves muscle soreness. | Reduces muscle soreness and tension. Encourages blood circulation. | Gives the body time to naturally recover. No strain being placed on the body. | Decrease in muscle soreness. Decrease in muscle swelling. |
| Cons | Not the best solution for injured athletes. Accessibility to water based methods. | Can cause muscle soreness Accessibility to foam rollers | Expensive Accessibility | Expensive Accessibility | Athletes may have trouble switching off. | Expensive Uncomfortable |
| Psychological benefits | Relax and unwind. Cools the body down. Prevents monotony. | Reduce perception of muscular fatigue. Requires little movement. | Reduce perception of muscular fatigue. | Encourages relaxation. Requires little effort. | Recovers both mental and physical states. Helps the athlete develop a good routine | Great placebo for athletes. |
| Example | Active recovery https://www.youtube.com/watch?v=09_7f0Mg39Y Water based recovery https://www.youtube.com/watch?v=n5XNTcgILdc | Foam rolling https://www.youtube.com/watch?v=t4A523-O5uk Stretching https://www.youtube.com/watch?v=tI_4NXQeEM4 | Cold water immersion https://www.youtube.com/watch?v=uaTHh59Y5bI Cold water therapy https://www.youtube.com/watch?v=HQ9e3ZXnLik | https://www.youtube.com/watch?v=nMhCafBew9g | https://www.youtube.com/watch?v=21fdjBEEw6Y | https://www.youtube.com/watch?v=MOZnQ57SpNc |
High Performance Field Hockey 