Active Recovery Works

Complete rest is not always the best strategy. Light movement on rest days increases blood flow to tired muscles, helping deliver nutrients and clear metabolic waste.

The key is staying truly light — a 20-minute walk, gentle swim, or easy cycle at an effort where you could hold a comfortable conversation. If you are breathing hard, you have crossed from recovery into training.

Foam rolling can help too. It tends to ease muscle soreness and improve range of motion in the short term, though it does not speed up the underlying tissue repair. Spend 1-2 minutes per major muscle group, focusing on tender areas.