How and why can we improve recovery after effort?

Doing sport always results in your body suffering some fatigue, in proportion to your level of training and physical workload: duration/intensity/frequency!

Understanding and listening to your body, to improve recovery, makes it possible to reproduce effort without drawing on your reserves, and therefore improve performance with no risk of chronic exhaustion which can cause injuries. Checklist of recovery essentials:

1 - Hydration

In your daily life, you need to drink a minimum of 1 litre of water per day. During sport, you will sweat 1 to 2 litres of water per hour of effort. You will this need to drink at least 1 extra litre of water per day. Work it out!


2 - Recovery diet

What you have on your plate will condition your performance. Get into the right dietary habits . And don't forget to check your fitness weight.


3 - Cold

Using cold is an excellent way of facilitating recovery. It may be used in a localised manner on a joint, or a cold shower after effort.


4 - Stretching

Even if you are not taking part in a competition, active stretches are very effective after effort and facilitate recovery and getting your muscles back to their normal condition. Take 5 to 10 minutes to re,lax your muscles and de-stress. You can also listen to a little soft music and use some sophrology relaxation techniques.


5 - Massages with accessories

Make back and forth or circular motions on the muscle group. Your self-massages should be slow, 5 mins minimum per group of muscles while applying sufficient pressure.. If you can, book a massage with a professional because the different massage techniques are really helpful for recovery.

6. Manual massages

Massage yourself using an oil, cream or balm with essential oils. They are very easy to use and their benefits have been well demonstrated.


7. Compression

You can also use draining techniques by wearing tights, socks or sleeves, which facilitate circulation and venous return and thus prevent heavy legs and reduce muscle fatigue.


8. Heat

Heat therapy helps eliminate toxins and ease muscle pressure. The sauna is the best example of this.


9. Electrical stimulation

With the right equipment, and a knowledge of where to set the electrodes and the right current intensity, you can recover passively after effort, reduce the sensation of pain and increase the blood flow in the muscles.

10. And medication?

Unless you have received medical advice to do so, avoid anti-inflammatories or painkillers as much as possible. Homoeopathic treatments are preferable. And use the 9 solutions listed above as much as you like!




Eating properly before and during exercise is all very well, but correctly managing your recovery is even better! Often ignored, the recovery stage in fact plays an essential role in rehydrating, restocking your energy reserves and muscle recovery. It also aims to get rid of lactic acid.
I am sure you have often heard people talking about recovery drinks, but do you know exactly why they are useful? What are the benefits, especially for a sport such as triathlon?
Self-massage is essential to recovery, regardless of your level or sport. Recovery is a key phase that starts as soon as your workout is over. A post-workout self-massage is also a simple and effective way to prevent muscle soreness and injury. Add it to your training programme!
Sport is a healthy activity and the goal is to avoid injury and microtrauma and recover as quickly as possible to benefit from the advantages of sport and keep fit and in shape.