Recovery after a long shift: FIFO, trades and physical work

Recovery is usually framed around sport, but a lot of Australians accumulate more physical load at work than they ever would at training. Long shifts, heat, repetitive lifting, driving and irregular sleep all add up across a swing or a working week.

The end-of-shift wind down

• Ten minutes of easy movement before you sit down for the evening.
• Rehydrate steadily rather than all at once, particularly after a hot day.
• Eat a proper meal instead of grazing late.
• Get out of work boots and let feet and calves settle.

Sleep on a roster

Sleep is the hardest thing to protect on shift work and the most valuable. Consistency of routine matters more than total perfection: same wind-down, dark room, screens down earlier where you can.

Movement that suits physical work

If your day is spent bent over, overhead, or in a seat, the useful movement is usually the opposite of that. Simple hip, back and shoulder mobility, done briefly and often, tends to stick better than a long weekly session.

Getting ready for tomorrow

1. Pack food and water the night before.
2. A short warm-up before the first heavy task of the day.
3. Break up long static positions where the job allows.

If you're on a FIFO roster and training around it, recovery for FIFO workers who train goes further into the roster side, the science and a practical routine.

This is general information about recovery habits. It is not treatment for back pain, injuries or any medical condition — see a qualified health professional for that.