 It's proven to help stimulate the circulation of blood and oxygen and speed up muscle repair. Here's the science behind the recovery shower. First, a cold shower immediately after a workout. It reduces inflammation and soreness, just like icing an injury. You've heard about this. And then when you switch to hot water, that relaxes the muscles and reduces next day stiffness. Here's the timing to follow. You start with a cold shower for two minutes. Slowly turn up the water temperature from cold to hot, but not scalding.