Recovery
Keep tissues and nervous system ready for the next session
Simple checklists for breath, temperature, and treatment so the staff sees the same picture you do.
Start Here
Work through these before asking for program changes.
Sleep Basics for Consistent Recovery
Check-in steps to keep sleep length and quality on track each week.
Baseline Downshift
Five-minute breath + isometric reset to check tone.
Cold Exposure Primer
How we stage temperature, duration, and notes.
Mobility Micro-Session
Short circuits to clear joint stiffness post-lift.
Soft Tissue Checks
Simple mapping of hotspots before heavy work.
Sleep Review
Quick read on latency, wakeups, and notes.
Common questions
Straight answers from therapists and coaches.
How often should I run the baseline downshift?
Use it before main lifts or conditioning. If the rating stays elevated, flag staff before pushing load.
Do I need to log every cold exposure?
Log duration, temp, and how you felt after. Patterns matter more than perfect records.
What markers show I should skip compression today?
If tissue feels reactive or you are already cold, swap for gentle movement and breath work.
Who reviews the recovery notes?
Therapists check them daily; coaches read summaries before writing the next block.
How long should mobility micro-sessions last?
Ten focused minutes are enough. Hit the pieces that limit the day’s plan.
Do I adjust heat/cold balance during travel?
Yes. Keep heat sessions short and favor breath work when you can’t control the room.
How detailed should treatment logs be?
List provider, modality, and how you felt six hours later. That’s all we need.
What if sleep data conflicts with how I feel?
Note the discrepancy and trend it; we value the note more than the wearable reading.
Recommended tools
Quick calculators that support these decisions.