Today, we’re talking about something that often gets left behind on the pool deck... recovery!
Why Recovery Matters
Swimming works every muscle from head to toe, and while we love that post-swim glow, our bodies need some TLC to keep up with the grind. Without proper recovery, fatigue sneaks in, soreness sticks around, and performance takes a hit. But don’t worry, we’ve got the ultimate post-swim recovery routine to keep you feeling fresh and fast.
Key Elements of Post-Swim Recovery
🧘♀️ Stretch it Out – Your muscles just powered you through the water, show them some love! A quick 5-10 minute stretch session focusing on shoulders, hips, and legs will help keep you flexible and pain-free.
🥗 Refuel Smartly – Swimming burns serious energy, so don’t ghost your post-swim snack! Within 30 minutes of training, grab something packed with protein and carbs: Greek yogurt with fruit, a smoothie, or a protein-packed sandwich will do the trick.
💦 Rehydrate (Again!) – Just because you’re not drenched in sweat doesn’t mean you’re not losing fluids. Keep sipping on water or an electrolyte drink to help your muscles recover and keep those energy levels up.
😴 Prioritise Rest – The real magic happens when you sleep. Aim for at least 7-9 hours of quality shut-eye so your muscles can repair and you can wake up ready to conquer the next session.
🧊 Cold Showers & Recovery Tools – Love them or hate them, cold showers (or ice baths if you're feeling brave) can help reduce soreness. Foam rolling and massage guns? Game-changers for releasing tight muscles.
Listen to Your Body
Recovery isn’t one-size-fits-all, so pay attention to how you’re feeling. If soreness won’t quit or you’re feeling constantly drained, it might be time to tweak your routine. Whether that means more rest, better nutrition, or adjusting your training load.
Next time you step out of the pool, don’t just towel off and call it a day, treat your body to the recovery it deserves. After all, the faster you recover, the sooner you’re back in the water feeling unstoppable.
See you next Wednesday Wellness for more ways to keep you feeling strong, speedy, and swim-ready! 💙
Love always,
JAYD XX