The Ultimate Recovery Routine

with Amanda Holston, Manager, Courted Med spa & Recovery Suite

Athletic recovery should be just as intentional as training itself. Incorporating recovery into your weekly routine can help you feel better, support performance, and stay consistent with your fitness goals. At Courted, recovery is designed to be convenient, comprehensive, and easy to make part of your lifestyle. 

There’s no need to use everything every week. The right combination depends on your training schedule, goals and how your body feels. Here’s an example of how you might put the pieces together:

MONDAY - Legs & Compression: After a training session with a heavy leg focus, Compression Therapy uses gentle, sequential pressure to support circulation and help tired legs feel refreshed. 

TUESDAY - Core & Contrast: Infrared Sauna uses dry heat to promote clean sweating and relaxation. Pairing it with a Cold Plunge provides a contrasting recovery experience that can help you reset after a demanding training day. 

WEDNESDAY - Light Training, Light Recovery: For a light training day, use Red Light Therapy for a low intensity, simple way to support the body’s natural recovery processes. 

THURSDAY - Upper Body & Massage: After a taxing upper body session, try Massage Therapy to target tension commonly held in the back, shoulders, and neck. 

FRIDAY - Recover Your Way: After your final workout of the week, choose the modality that matches how you feel. Compression, infrared sauna or cryotherapy can each provide a different approach to recovery. 

WEEKEND - Rest + Reset: Rest days are part of your training plan, too. Use the weekend to prioritize sleep, hydration and nutrition, with recovery modalities available when you want additional support.

Recovery doesn’t need to be complicated to be effective. It needs to be consistent. Start with one or two modalities that fit your week, pay attention to how your body responds, and adjust from there. Whether you’re training for a race, chasing a new PR, or simply moving well, Courted makes it easy to give your body the recovery it deserves. Train hard, recover with intention, and welcome to your best.