Recovery Isn’t a Luxury: It’s a High Performance Strategy
Recovery is the unglamorous, often painful and uncomfortable, but absolutely non-negotiable side of elite performance.
We athletes always talk a lot about pushing harder, going further, being faster. But we don’t often talk about what happens after. Because performance gains don’t only happen during training - they are enhanced in recovery. The more effective our recovery, the more we can give in our next training session.
So today, I’m going to give you some of my favourite and least favourite recovery routines. The good, the bad, and the freezing.
1. Ice Baths – The Pain That Pays Off
One thing I will be absolutely clear about - I hate ice baths. There’s nothing fun about submerging yourself in freezing water after you’ve just exhausted your body. The only time that it’s remotely tolerable for me is if there’s a sauna waiting on the other side.
But science doesn’t care about your feelings. The physiological benefits are all well documented and very real - reduced inflammation, faster muscle recovery, boosted circulation. That’s why, in our training environment in London, ice baths are a regular fixture after heavy sessions. Not because the divers love them. But because they work.
Recovery takeaways from ice baths:
You don’t have to enjoy it - as long as you can understand its value.
Discomfort isn’t danger. Sometimes progress requires a little suffering.
Find your balance. If there’s a sauna nearby, I couldn’t recommend a bit of hot/cold therapy more… that’s the gold standard!
2. Compression Boots – My Recovery Happy Place
Now this is more my vibe.
Compression boots became one of my favourite ways to wind down after training. You slide them on, let them do their magic, and just breathe and relax. It’s like a deep tissue massage without needing to talk to anyone! Bonus.
I first discovered them in 2017 when I was in Gold Coast, Australia. My mate Dom took me to a recovery centre that had reclining cinema chairs and rows of compression boots. I stuck mine on, got so relaxed I drifted off mid-film. When I woke up, I genuinely felt brand new. Naturally, I wanted my own. But the price tag was a little out of my budget at the time.
In the build up to Paris 2024, I made a habit of using compression boots almost daily. Anything to give me the confidence to squeeze every drop out of each session, and still be able to show up strong for the next one.
Recovery takeaways from compression boots:
Find your recovery rhythm. Getting into a routine will improve the effectiveness.
Use downtime smartly. Recovery doesn’t always mean doing nothing—it means doing what restores you.
Invest where you can. When you can’t afford the tools, find creative ways to access them.
3. Massage – The Dream Treatment
If I could’ve had a massage after every single training session, I would’ve booked it without a second thought. There’s just nothing like a qualified pair of hands digging deep into the muscle tissue to iron out all the tension, micro-tears, and stubborn knots.
For years, regular massage wasn’t an option for me - it was simply too expensive. But later in my career, I managed to lock in a sponsorship deal that included physio sessions. Even then, it was only every couple of weeks. But those sessions made a massive difference in keeping my body tuned, and even more importantly, preventing injuries before they had a chance to mess with my season.
Recovery takeaways from massage:
Hands-on recovery hits different. You can’t replace human touch with any tech - not completely anyway.
Prevention > Cure. Stay ahead of injuries, rather than reacting to them.
If it matters, find a way. Sponsorship, swaps, team support - get creative and show your value to get what your body needs.
Final Thoughts: Rest Like You Mean It
There’s a reason recovery has become one of the most talked-about aspects of elite sport: because it determines how consistently you can perform at your best.
But here’s the bigger point - recovery isn’t just for athletes.
If you’ve got ambitions to progress in any area of your life - business, creativity, leadership, even parenting - your energy is your greatest currency. And energy is replenished through smart, intentional recovery.
Whether you’re managing a full training schedule, juggling multiple roles, or just refusing to settle for average - learn to rest like you mean it. You don’t grow just by pushing harder. You grow when you recover smarter.
Join the Conversation
What’s your go-to recovery method? Or your “I’ll do anything but that” routine? Let me know in the comments 👇
If this post made you rethink how you recover—or made you laugh at my ice bath pain—share it with a teammate, colleague, or high-performer in your circle. Got a topic you'd love to hear me unpack next? Drop it below or message me!