Is Your Recovery Plan Holding You Back? Here’s How to Fix It

Whether you’re training for a big race, hitting the gym consistently, or just a proud weekend warrior, recovery is the key to performing your best and staying injury-free. But what if your current recovery routine is actually slowing you down?

Many athletes—both competitive and recreational—make the same common mistakes when it comes to recovery. A little stretching here, some foam rolling there, and an occasional rest day might not be enough to keep your body functioning at its best.

Are You Making These Recovery Mistakes?

  • Only stretching tight muscles - without addressing the underlying cause of tightness

  • Relying on passive recovery - just resting instead of active strategies that restore movement and function

  • Ignoring nervous system recovery - which affects energy levels, muscle function, and overall performance

  • Overlooking spinal and joint alignment - which can lead to inefficient movement and recurring stiffness

A Smarter Approach to Recovery for Every Athlete

Whether you're chasing personal records or just trying to stay active without pain, proper recovery should include:

✅ Active recovery – Low-impact movement, dynamic stretching, and stability work to maintain flexibility and prevent stiffness

✅ Nervous system reset – Deep breathing/meditation, contrast therapy, and mobility exercises to support full-body recovery

✅ Nutrition – Proper refueling should take place within 30-60 minutes after workouts and activity

✅ Soft tissue care – Foam rolling, mobility drills, and targeted myofascial release to reduce muscle tension and improve circulation

✅ Joint and spinal alignment – Chiropractic adjustments help restore proper movement patterns and prevent compensations

Still Feeling Tight, Sore, or Fatigued?

If you’re doing all the right things but still feeling stiff or run down, it may be time to reassess your recovery plan. A quick movement check can help identify areas of restriction, imbalance, or dysfunction before they lead to injury.

Don’t let poor recovery hold you back from performing and feeling your best—whether that’s on race day or during your weekend workouts. If you’d like to fine-tune your recovery strategy, reply to this email or book a check-in today.

Stay strong and move well!

Hal Rosenberg