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"Sometimes it's harder to do nothing" and sometimes it's even harder to stop doing what's causing the issues, ironically.

Recovery simply is getting out of the way and letting your body do what it does best. Nowadays we are taught so many things that actually prevent healing and cause scar tissue (ice, anti-inflammation, etc) that we actually hold the body back from doing what it needs to do heal.

Inflammation is how the body heals. IT sends blood to heal the tissue. If you stop it with ice and pills, how is the body going to do it?

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Below are my principles for optimal recovery that you can immediately begin implementing. These are not things you start doing after you're hurt or tired. These are things you adapt and do as much as possible so you recover optimally at all times.

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Sleep in complete darkness. Use blackout curtains. You want your room pitch dark and quiet as possible with only natural sounds like wind and birds outside. Keep windows slightly open for fresh air flow. Keep room as cool as you can handle. Your body will sleep better with the temperature around 65 F. It's preferable to keep the room colder and use more blankets as opposed to a heater. Go to bed early and rise early.

All technology shut off and away as far as possible from you. Unplug WIFI router, printer, and anything else that emits a Bluetooth or WIFI signal. Also I wouldn't have anything plugged in in your room like a tv, light, or smart device. Phone in airplane mode is a must. You can use a wakeup app like Gentle Wakeup that will wake you up with nature sounds as opposed to a stressful alarm.

Go for walks barefoot in Nature. This can be on sand, dirt, grass, or any other natural ground. The best is near a ocean, stream, or lake where you can get the water on your feet as well. Walk slow and keep tension in the feet with toes retracted. A dip in the cold ocean or hot sauna can also be very helpful for recovery and optimization.

Epsom salt bath for your feet or lower body is also key for fascial recovery. 1 cup for your feet and 2 cups for your lower body. Rolling out adhesions as much as possible until they are gone is important as well. Heat is vital for any injury.

Every 12 weeks or so, you should try to get 7 days of complete rest. This means no training and no fascial work. I know it's hard to do nothing, but the fascial work we are doing is inducing heavy neurological stimulus and needs rest.This means just walking and no exercise. Light cross-training. Lots of sleep.

Eat dinner early. Eating later in the night will prolong digestion into the night and disrupt proper melatonin secretion. Aim to have dinner at the latest by 6PM, preferably 4 or 5PM.

All artificial light at night is turned off. Get some basic blue light blocking glasses to protect your eyes at night. Use code “footballentangled” for 10% off. We’ll have some luxury Entangled Glasses coming out very soon. Try to block even those little LED lights on TVs and outlets. They will harm your circadian rhythm despite being really small.

Organic clothing & bedding is very helpful in allowing your body to relax by having natural fibers on your skin and not harmful synthetic petrochemical material. I like this brand PACT.

Mouth taping while asleep is a simple way to increase your parasympathetic activation (your rest and recover mode) during the most important part of the day, your sleep. Mouth taping reinforces correct nostril breathing and jaw posture while asleep and stops mouth breathing and snoring. All you do is rip off a small piece and put it on your lips to close your mouth and take it off after you wake up. I use this tape.

Go get a foot massage or full body massage. Relax. Do the Standing Meditation.

Last but arguably most important, Meditation. This is literally how you cheat code life. More restorative than taking naps. 10-15 minutes in the morning and in the afternoon/evening. Put on some 432 hz music and lay flat or put your feet up. I do it unclothed in the sun if I have the opportunity. Just breathe in and out through the nose and let your thoughts drift by like the clouds above.

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