Recovery doesn’t mean complete rest — it means intelligent rest
🔁 Maintain Your Routine, Adjust the Stress
Your daily routine is grounding — don’t abandon it.
- Stick to your regular sleep, meal, and movement times.
- Instead of stopping, simply change the intensity: light walks, low-resistance, cycling, or gentle mobility sessions are ideal in the first 3–5 days.
- Think of it as “active recovery” — keeping blood flow moving without pushing fatigue further.
Gentle movement helps flush out metabolic waste, reduce stiffness, and keep joints mobile.
- Prioritise short daily walks, stretching, and foam rolling. These are your best tools to ease sore muscles and aid lymphatic drainage.
- Avoid total rest for more than a day — too much inactivity can make you feel more tired and tight.
🥗 NOURISH TO REBUILD
- Focus on balanced meals with protein (for muscle repair), carbs (to replenish energy stores), and colourful vegetables (for inflammation control).
- Hydration is key — even mild dehydration from the event can linger, so keep drinking water across the next few days.
- You don’t need extreme supplements — just consistency and quality in your meals.