Movement
Easy movement after load — a walk, an easy ride, a swim — usually beats sitting still for general stiffness.
Recover
The recovery hub
Recovery routines, education, guides and product recommendations — for sport, training, physical work and everyday active life.
Recovery education
The six things that do most of the work
Recovery gets marketed as complicated. In practice, a small number of habits account for most of how you feel before the next session or shift.
Recovery education
Food and fluid
A meal with protein and carbohydrate, plus steady rehydration, covers most of what recovery nutrition needs to be.
Sleep
Consistent sleep is the highest-value recovery habit available, and the first thing a busy week takes away.
Load
Most niggles arrive after a jump in load. Increases that are gradual are easier to recover from.
Mobility
Short and frequent beats long and occasional. Work on what actually feels restricted.
Routine
Same order, same trigger, every time. Recovery you repeat is recovery that works.
Recovery Edition publishes general informational content. It is not medical advice and is not a substitute for care from a qualified health professional.
The campaign
What's your recovery routine?
Recovery looks different depending on how you move, work or train. A footballer on Sunday morning, a tradie after a 12-hour day and a runner mid-build-up all need something different — but they all need something.
- 01
After the game
Community sport, weekend fixtures, back-to-back seasons.
- 02
After training
Gym sessions, strength work, mid-week loads.
- 03
After a run
Early starts, long runs, event build-ups.
- 04
After a long shift
Twelve-hour days, night shift, FIFO swings.
- 05
After a physically demanding day
Trades, site work, lifting and standing.
Recovery guides
Start with the recovery basics
Workout recovery, muscle soreness, active recovery and choosing between movement or rest — the guides that do the heavy lifting for most active days.
Start with the recovery basics
Recover
How to Recover After a Workout: A Practical Recovery Routine
Cooling down, replacing fluids, eating, resting and sleeping well — how the basics come together into a post-workout recovery routine you can actually repeat.
Recover
Muscle Recovery After Exercise: What Actually Helps?
Sore after training? What muscle recovery after exercise actually involves — how long it can take, what helps, and when soreness is worth getting looked at.
Recover
Active Recovery: What It Is and When to Use It
Active recovery is easy movement on the days between harder efforts — what it is, how it compares with complete rest, and when each one makes more sense.
Recover
Why Am I Sore After a Workout? DOMS Explained
Sore a day or two after training? What delayed onset muscle soreness is, when it tends to show up, what can help, and when pain is worth a professional opinion.
Recover
Rest Day vs Active Recovery: Which Should You Choose?
Complete rest or easy movement? How rest days and active recovery compare, and how to decide which one suits the day in front of you.
By activity
Content by how you move
Content by activity
Train
How Often Should You Train? A Guide to Training Frequency
How many days a week to train depends on your goals, the type of training, your experience and how well you recover. Here's how to think it through.
Train
How Long Should You Rest Between Workouts?
How much recovery you need between sessions depends on the training, not the calendar. Here's what shapes the gap, and how to judge it session by session.
Train
Should You Train When You're Sore?
Sore from yesterday and unsure whether to train? What the soreness itself tells you, what it doesn't, and how to choose between training, going easier and resting.
Work
How to Recover After a Physically Demanding Workday
If your job is your biggest physical load, recovery between shifts comes down to fluids, food, downtime, sleep and how you manage training on top of work.
Recover
How to Recover After a Workout: A Practical Recovery Routine
Cooling down, replacing fluids, eating, resting and sleeping well — how the basics come together into a post-workout recovery routine you can actually repeat.
Recover
Muscle Recovery After Exercise: What Actually Helps?
Sore after training? What muscle recovery after exercise actually involves — how long it can take, what helps, and when soreness is worth getting looked at.
Recover
Active Recovery: What It Is and When to Use It
Active recovery is easy movement on the days between harder efforts — what it is, how it compares with complete rest, and when each one makes more sense.
Recover
Why Am I Sore After a Workout? DOMS Explained
Sore a day or two after training? What delayed onset muscle soreness is, when it tends to show up, what can help, and when pain is worth a professional opinion.
Recover
Rest Day vs Active Recovery: Which Should You Choose?
Complete rest or easy movement? How rest days and active recovery compare, and how to decide which one suits the day in front of you.
Recover
Building an everyday recovery routine
Recovery isn't only for after sport. A short, repeatable daily routine for active adults with jobs, families and limited time.
Train
Post-training recovery basics
What actually matters after a gym session or a run: cool down, food, sleep, load management — and where routines and products fit in.
FIFO & Work
Recovery after a long shift: FIFO, trades and physical work
Twelve-hour days, swings away from home and repetitive physical work all place real demands on a body. Here's a routine built around a work roster, not a training program.
Football
After the game: a simple recovery routine for community footy
A practical, unhurried routine for the hours after a community football game — what to do at the ground, that night and the next day.
Featured in this edition
LactiGo
LactiGo Regular is a topical sports hydration gel designed to fit around sport, training and active routines.
Why we're featuring it
We look at recovery as a whole routine — not one product or one habit. LactiGo is one product people may choose to include around physical activity.
Affiliate disclosure: Recovery Edition may earn a commission if you purchase through links on this page.