How to Recover Like a Champion Athlete

Reviewed by: Dr. Steven Knauf, D.C.

By: Genevieve Cunningham

Recovery. Merriam-Webster says it means to “get back or regain.” For some people, recovery means getting back their lives after addiction or struggling with their mental health. For others, recovery means getting back their energy after a period of extensive work or healing after an injury. Regardless of the reason, we all require moments of recovery. Even the crème de la crème of athletes need a solid recovery plan. So, whether you’re an office warrior, a gym rat, or just in need of a little R&R, let's dive into how to recover like the pros. Because, let’s face it, who wouldn’t want to bounce back with the finesse of a world-class athlete?

But if you’re not used to taking the time to recover, you may be left wondering: Why is recovery so very important? And perhaps the most important question of all is, what does recovery look like?

Whether you’re curious about how top athletes recover or interested in improving your own health, understanding and incorporating recovery into your life can make all the difference.

Why is recovery so important?

Recovery is an essential part of any healthy lifestyle. The more active the lifestyle, the more important recovery becomes. Even though it’s tempting, recovery is not something that can be skipped. It leaves room for muscle recovery and growth, mental health checks, relationship building, and more.

If we choose to skip recovery, we run the risk of overuse injuries, burnout, excessive stress, mental health issues, and more. Without recovery days, we won’t be able to maintain a balanced life, which is not only essential for good health but is absolutely necessary for long-term happiness as well.

What kinds of recovery are there?

Most people have very specific ideas about recovery. Maybe you envision a day in bed with endless snacks and Netflix. Maybe you picture a massage and a hot tub. The truth is that there are many different kinds of recovery, and each is suited to meet the needs of the particular person.

Physical Recovery - This is the most obvious kind of recovery. This is needed by almost all people, especially elite athletes. Physical recovery might include recovery techniques such as cold water immersion, hydrotherapy, cryotherapy, massage, and more. This kind of recovery is used to treat injuries, address signs of overtraining, and help restore balance to the body.

Mental recovery - Mental recovery allows the athlete to take some time away from the high stress of competition. Elite athletes will often take mental recovery days after competition season is over. This may include some literal rest days, therapy, getting completely away from their sport, or a vacation. Mental recovery days not only help athletes avoid burnout but also help address any serious mental health issues—depression, anxiety, etc.—that have developed along the way.

Active recovery - Active recovery is when you take a break from hard training, but you don’t completely stop activity. Those who are actively recovering might partake in activities such as swimming, yoga, stretching, or another low-impact exercise. This type of recovery usually follows a strenuous workout, and it’s meant to help you ease soreness and prevent injury.

Rest - Sometimes athletes need rest days. Enjoying the sunshine beside the pool. Visiting with family and friends. Talking with a professional. These days are powerful in the lives of athletes, and honestly, in the lives of people in general.

Sleep - Sleep is one of the most important factors for mental well-being, focus, physical condition, and your life as a whole. If we’re not getting enough sleep, we’re going to suffer. Recovery periods allow for even more sleep. These periods allow us to reset our schedules and make sleep a priority after we’ve taken the time to catch up again.

How do elite athletes recover?

World-class athletes recover just like the rest of us—except they take it much more seriously. They know that without recovery, they won’t be at their best health. You can expect competitive athletes to use all of their recovery days, but because their practices and training are so intense, they sometimes need a little extra help.

Elite athletes take their mental health and physical recovery super seriously. It’s not a game. It’s not something to be skipped. It’s a part of the process.

You can be sure that top athletes use all of the tried-and-true methods of recovery—massage, stretching, hot tubs, ice baths, and more—and often add their own personal touches to the process. Some might take a complete break from their sport while they recover, others prioritize quality time with family, and many discover their own unique recovery tricks. But if there’s one thing that defines how these athletes approach recovery days, it’s this: They take it seriously.

How can recovery improve our lives?

Besides the obvious benefit of feeling more energized and recharged, incorporating regular recovery into our lives can bring a few specific health benefits.

• Lowered Heart Rate - Constant training can cause stress, which is bad for the heart. Allowing time for recovery can help lower stress, lower the heart rate, and improve overall heart health.
• Less Inflamation - Did you know that too much high-intensity exercise can cause swelling? Without recovery, this can lead to long-term body inflammation, which brings a whole new list of negative side effects. Recovery days help ease inflammation without needing to rely on anti-inflammatories for the rest of your life.
• Boost in Hydration and Nutrition - Intense training requires a lot of food and water. And not just any food and water—only the best. Recovery allows you to play catch-up. You can fill your body with fluid and electrolytes and a balanced diet of whole foods. Many people feel incredibly nourished and healthy after a recovery period.

No matter your fitness level, prioritizing recovery is essential. You don't need to be chasing world records to benefit from a good recovery day. Whether you're aiming to shed a few pounds, wake up naturally refreshed, or simply navigate your day without feeling drained, taking time to recharge is key. Recovery days are your secret weapon—they give you the energy and clarity to tackle your goals with renewed focus. So, schedule those days off, and watch how they help you feel your best and conquer your goals!

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