Home / Tools / Home Recovery Routine ChecklistHome Recovery Routine ChecklistThe basics come first because they matter most. Ticks are saved in this browser.Print checklist0 of 14 doneResetBasics that matter mostAim for consistent sleep and a dark, cool bedroomSee: Best Sleep Eye Masks →Eat enough protein and stay hydratedSchedule easy days between hard sessionsMobility and soft tissueFoam roll major muscle groups for a few minutesSee: Best Foam Rollers →Use a ball for feet, glutes and upper backSee: Best Massage Balls →Stretch with a strap or bands after trainingSee: Best Stretching Straps →Try a massage gun on large muscles, avoid bones and jointsSee: Best Massage Guns →Heat and coldUse a heating pad for stiff musclesSee: Best Heating Pads →Use cold packs for fresh bumps and swellingSee: Best Cold Packs →Start cold plunges short and not too coldSee: Best Ice Bath Thermometers →Check with a doctor before sauna or cold plunge if you have health conditionsRecovery spaceKeep tools in one visible spot so you use themAdd a thick mat for floor workSee: Best Yoga Mats for Recovery →Consider compression boots for high training volumeSee: Best Compression Boots →