Menu
Menu
When we exercise, especially during strength or high-intensity training, our muscles experience tiny tears. These aren’t injuries — they’re part of how we grow stronger. But your body needs time and support to heal those fibres. Without proper recovery, you might experience fatigue, soreness, and risk of injury.
Research shows that recovery tools like massage therapy, heat exposure, compression, and stretching can support circulation, reduce inflammation, and speed up muscle repair. That means you can train more consistently and feel better while doing it.
The following recovery techniques can be a great way to support your routine and start building healthy recovery habits. Whether you’re just getting started or looking to level up your rest days, here are a few options that work well on their own — or alongside more advanced methods:
Making simple swaps in your diet can transform how you feel daily:
These small shifts add up to big results over time!
The more consistently you recover, the more consistently you can train. And the better you feel, the more motivated you’ll be to show up, stay on track, and chase your goals.
Even just one or two dedicated recovery sessions each week can improve performance, prevent injury, and reduce stress — both physically and mentally.
So, whether you’re rolling out the foam roller at home or booking into the Restore Express zone at Coopers Plains, the message is simple: recovery deserves a spot in your routine.
Brown, F., Gissane, C., & Howatson, G. (2017). The effects of compression garments on recovery. Journal of Strength and Conditioning Research, 31(11), 3058–3076. https://doi.org/10.1519/JSC.0000000000002147
Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis. Frontiers in Physiology, 9, 403. https://doi.org/10.3389/fphys.2018.00403
Kellmann, M., Bertollo, M., Bosquet, L., Brink, M., Coutts, A. J., Duffield, R., … & Beckmann, J. (2018). Recovery and performance in sport: Consensus statement. International Journal of Sports Physiology and Performance, 13(2), 240–245. https://doi.org/10.1123/ijspp.2017-0759
Scoon, G. S., Hopkins, W. G., Mayhew, S., & Cotter, J. D. (2007). Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of Science and Medicine in Sport, 10(4), 259–262. https://doi.org/10.1016/j.jsams.2006.06.009
Weerapong, P., Hume, P. A., & Kolt, G. S. (2005). The mechanisms of massage and effects on performance, muscle recovery and injury prevention. Sports Medicine, 35(3), 235–256. https://doi.org/10.2165/00007256-200535030-00004
New members only. $1 per day for your first 6 weeks then $17 per week thereafter billed fortnightly. No long term lock-in contracts. Direct Debit fees are included in price. No cancellations or holds during discount period. Four weeks notice (at full membership rates) required when cancelling. Offer ends 11th August 2024. Terms and Conditions apply.
"*" indicates required fields
New members only. $6 per week for 6 weeks then $17 per week thereafter billed fortnightly. No long-term lock-in contracts. Direct Debit fees are included in the price. No cancellations or holds during the discount period. Four weeks notice (at full membership rates) is required when cancelling. The offer ends 22 May 2024. Terms and Conditions apply.
Interested in buying a gym franchise? Our philosophy focuses on providing fun, fresh and affordable fitness – the good news for those wanting to be part of our family is that ifeelgood24/7 franchises are for sale! We are looking for motivated, passionate partners across Australia who want to join the express fitness revolution.
Becoming a part of the ifeelgood family is not like buying a 24 hour gym franchise from any other company in Australia. Our franchisees enjoy the benefits of an energising and motivating environment whilst actively contributing to the wellbeing of their communities. We have a highly experienced management team that is committed to guiding you through the setup process as well as supporting you in maintaining a successful club.
As an ifeelgood franchisee you will enjoy the support and rewards that come with becoming a part of our family. We will be there to help make your club a success!
Whether you’ve always dreamed of owning a gym franchise or whether you’re just looking for a change of pace – get in touch and start feeling good today. We can’t wait to hear from you!
