Post-Performance Recovery Guide

Congratulations on your performance! Your body just worked at a high level, and how you recover in the next 24-48 hours will set you up for feeling your best as you return to normal activity. Use these guidelines to recover efficiently and return to training safely.

First 24-48 Hours
Re-Fuel, Manage Soreness, Restore Circulation

• Active Recovery:

Keep moving! We want relative rest, not couch rot. Take a walk, do some yoga, a low-impact class, full body mobility. Work at ~50% effort

• Refuel & Hydrate:

Eat a balanced meal within a few hours with carbs and protein to help with muscle repair and replenishing deleted energy stores, and drink water regularly

• Sleep:

Getting good rest is your most important recovery tool!

• Reduce Soreness:

Self-massage, foam roller, hot shower, ice bath… pick your favorite! If you have pain in a joint, putting on a compression garments may help.

• Normal symptoms may include:

Mild to moderate stiffness and soreness, reduced grip strength and endurance, bruising. Most muscle soreness peaks 1-2 days after intense activity

Days 2-7 After
Reset & Restore

• Graded Return

Every body is different, and advice depends on how close to your max you performed at. In general I find most people respond well to the following:

Day 2-3: Work on flexibility or mobility. The goal here is to feel good, not push yourself
Day 3-5: Take a class at a lower level than your norm. Work on technique and moving through your full range
Day 5-7: Take a class at your normal level. Return to normal training if desired and if symptoms are minimal

• Reduce Compensations / “Reset”

If you’re noticing that something isn’t moving the way it normally does, address it before it becomes a bad habit. Spend extra time giving your body what you know it needs. If you aren’t sure, work on your core, your posture, and/or reach out to a provider

• Restore Mobility

Give yourself extra time, and move slow. The goal is to return to normal, not increase max range.

• Maintain Healthy Habits

Focus on keeping good sleep hygiene, hydration, and consistent protein intake throughout the week

Seek professional assessment if you experience: sharp or worsening pain, inability to support weight, significant swelling, progressive weakness, numbness/tingling, or symptoms that do not improve within about one week.