Recovery Tips: How to Restore, Heal & Reboot Your Body

Myotherapy ideal for recovery

Whether you're a weekend warrior, a dedicated athlete, or simply someone who wants to feel better and move more freely, recovery is your secret weapon. It’s not just about how hard you train or how much you move, it’s about how well you recover. And yet, recovery is often overlooked in favor of “doing more.”Let’s shift that mindset. Your body thrives with rest and repair. Here’s how to optimize your recovery so you can bounce back faster, feel stronger, and stay pain-free.

Magnesium Sulfate Soaks: Relaxation Meets Recovery

One of the most powerful and accessible recovery tools? A warm soak in magnesium sulfate, also known as Epsom salts.When you soak in a bath infused with Epsom salts, the magnesium is absorbed through your skin, helping to replenish your body’s stores of this essential mineral. Magnesium sulfate plays a crucial role in muscle function, nervous system balance, and reducing inflammation.

Why soak in magnesium?

• Eases sore, tight muscles and helps reduce cramping

• Calms the nervous system, helping with stress and sleep

• Improves circulation and promotes detoxification

• Supports tissue repair and reduces swelling

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How to do it:

• Add 2 cups of Epsom salts to a warm bath

• Soak for 20–30 minutes

• For an extra boost, add a handful of magnesium chloride flakes or a few drops of magnesium oil to the water

• Light a candle, play some soft music, and allow your body to fully unwind

Tip: Soaking before bed can enhance sleep quality and help your muscles enter a deeper state of recovery overnight.

Hydration: Fuel Recovery From the Inside Out

Water is essential, not just for basic survival, but for muscle repair, joint lubrication, and reducing pain sensitivity.

When you’re dehydrated:

• Your perception of pain increases

• Endurance drops

• Recovery slows

Aim for: 1.5+ liters of water daily. More if you're active or sweating frequently.

Sleep: The Ultimate Recovery Tool

Sleep is where the magic happens. Your body repairs muscle, balances hormones, and consolidates memories while you rest. Lack of sleep = more soreness, less focus, and slower healing.

Tips for Better Sleep:

• Aim for 7–9 hours per night

• Go to bed before midnight for deeper REM sleep

• Power down electronics 1 hour before bed

• Create a calming wind-down routine

Sleep boosts:

• Muscle and tissue regeneration

• Hormone function (like growth hormone and testosterone)

• Mental clarity and mood

Hot Sauna: Sweat Out Tension, Boost Your Immunity

Saunas aren’t just a luxury, they’re a powerful recovery tool. After a tough training session or a high-impact game, stepping into a hot sauna can do wonders for your body and mind. (around 20minof sauna, physiological changes take place).

Here's how a sauna can help:

• Increases circulation, promoting faster delivery of nutrients and oxygen to damaged tissues

• Flushes out toxins through sweat, supporting lymphatic drainage

• Relieves muscle tension and stiffness post-workout

• Boosts immune system activity, with studies showing that regular sauna use may increase white blood cell production

• Activates heat shock proteins, which help cells repair and adapt to stress

When to use:Use a sauna post-exercise or after contact sports to ease tension and accelerate healing. Start with 10–15 minutes and gradually build up as your body adapts.

Bonus: Ice Bath Therapy: Chill the Inflammation, Build Resilience

Cold therapy isn’t always comfortable, but it’s incredibly effective—especially after contact sports or heavy lifting. An ice bath (cold water immersion) rapidly cools your muscles, helping to reduce inflammation, limit muscle damage, and speed up recovery.

Key benefits of cold immersion:

• Reduces swelling and soreness after intense physical exertion

• Decreases inflammation, preventing lingering pain or stiffness

• Constriction of blood vessels helps flush out waste products

• Stimulates the vagus nerve, which calms the nervous system and reduces stress

• May support immune resilience, helping the body adapt to stress and stay more robust over time.

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How to do it:

• Fill a tub with cold water and add ice to bring the temperature to 10–15°C (50–59°F)

• Submerge yourself up to the waist or shoulders

• Stay in for 5–10 minutes max (especially if you're new to it)

• Warm up slowly after, ideally with light movement or a warm shower

Tip: Combine cold therapy with mindfulness or breathwork for a double benefit—physical and mental recovery.

Final Thought

Think of recovery as active maintenance for your body. The better your recovery practices, the better your performance, energy levels, and quality of life.

Your body will thank you.

Gestalt Movement & Myotherapy

Book via text 0433 073 558

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