Recovery: What is it
Majoring in the minors: Chasing Gadgets While Ignoring The Basics
As a physical therapist, I love recovery tools just as much as anyone—but there’s a pattern I see over and over again: people invest heavily in the pebbles—massage guns, compression boots, supplements, cold plunges, trackers—while quietly neglecting the boulders that actually drive recovery.
Let’s reset the priorities and make sure your energy is going to the right places first.
🪨 THE BIG ROCKS OF RECOVERY
These are the non- negotiables. If these aren’t in place, no gadget will save you—not even the expensive ones.
1️⃣ Sleep: The #1 Recovery Tool
7–9 hours per night for most adults
Consistent sleep/wake times
A cool, dark, quiet environment
Why it matters:Sleep is when your tissues repair, your nervous system resets, your brain consolidates memories, and your hormones regulate. If sleep is poor, soreness increases, strength adaptation slows, and pain sensitivity rises. This is the biggest boulder of all.
2️⃣ Nutrition: Fuel Before Fixes
You can’t recover from training—or from injury—or fuel your workouts —without adequate fuel:
Protein with each meal
Plenty of fruits and vegetables
Carbohydrates to support training
Healthy fats for hormone regulation
Your tissues can’t rebuild if you aren’t giving them the raw materials. Yes, I supplement too but don't forget the basics.
3️⃣ Hydration: Simple but Powerful
Dehydration decreases:
Energy
Circulation
Muscle function
Recovery rate
Most people drastically underestimate how much daily hydration they need. Aim for (125oz male & 90oz female) consistent fluid intake throughout the day.
4️⃣ Stress Management: The Silent Recovery Killer
High stress = high cortisol = impaired recovery. Chronic stress tightens muscles, reduces sleep quality, and increases pain sensitivity.
Small practices help:
Deep breathing
Walks
Mindfulness
Saying no to overcommitment!
Taking 5-minute pauses during the workday
Your body doesn’t recover well in survival mode.
🪨 THE PEBBLES (THE FUN BUT NON-ESSENTIALS)
These aren’t bad—they just aren’t the foundation. They work best after the big rocks are in place.
The Pebbles:
Massage guns
Normatec/air compression boots
Cryotherapy
Ice baths/cold plunges
Sauna
Red light therapy
Supplements
Percussive devices
Wearable trackers
Foam rollers
Mobility gadgets
Recovery “biohacks”
These can make you feel good. Some have supportive research. Some are mostly preference-driven. But none of them replace sleep, hydration, nutrition, or stress regulation.
⚠️ Why We Get Distracted by Pebbles
Because pebbles feel easier:
Buying a gadget feels like progress
Using a tool is more exciting than going to bed earlier
“Biohacks” sound more appealing than consistent meals
Gadgets offer instant gratification; habits take time. Focusing on pebbles while ignoring your boulders is like putting a new coat of paint on a cracked wall.
🧭 2-Week “Recovery Reset” Plan
Week 1 — Choose ONE Boulder to Dial In
Pick the area you’re weakest in:
Sleep goal (bedtime/wake time)
Protein target (.7-1g per lb body weight)
Hydration minimum
Daily 5–10 min stress relief practice
Be consistent for 7 days.
Week 2 — Add a Second Boulder
Layer progress. Once two boulders are solid, then sprinkle in your favorite pebble if you enjoy it.
💬 Final Reminder
Recovery doesn’t come from the coolest tool—it comes from consistent habits and proper programming that support your nervous system, your tissues, and your overall well-being. Master the boulders, and the pebbles become helpful bonuses instead of distractions.
Redefining what you know to be traditional physical therapy.
Feel better, Move Better, Live Better
