'You learn what works for your body. I’ve had injuries before, and I know how much good recovery can make a difference' - Ollie Pope
After every intense competition comes the quiet work of rebuilding.
For Ollie Pope, recovery means striking the right balance between stillness and movement.
“After a Test, I take a day to unwind,” he says.
“Golf helps me switch off mentally and get the body moving again. I’ll use the sauna or ice bath, but it’s as much about refreshing my head as my muscles.”
It’s a mindset echoed across modern sport - recovery isn’t about lying still; it’s about resetting purposefully.
Active recovery, smarter rest
Dr. Ric Lovell, a sports recovery researcher, notes:
“Passive rest alone can actually delay recovery. Low-intensity activity — walking, swimming, yoga — promotes circulation and speeds up repair.”
Meanwhile, Dr. Katie Tryon, the wellbeing director at Vitality, explains that mental recovery is equally critical:
“The brain experiences fatigue just like muscles do. Activities that engage attention but lower stress — golf, gardening, gentle movement - help regulate cortisol and mood.”
Evolving methods
From cryotherapy chambers to infrared saunas, recovery has become a science.
But the fundamentals remain: hydration, nutrition, sleep, and mobility.
Rugby players now pair ice baths with stretching sessions. Cyclists rotate between compression gear and mindfulness training.
Expert-approved recovery tips
1. Move lightly: 15 to 20 minutes of low-intensity movement post-competition
2. Heat and cold: alternate as needed; contrast therapy helps circulation
3. Fuel the rebuild: prioritise carbs and protein within 60 minutes post-activity
4. Decompress mentally: schedule downtime like you would a workout
The bottom line
Recovery is no longer the afterthought - it’s the advantage.
The athletes who respect it, plan for it, and personalise it are the ones who stay in the game longest.
