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.

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.