When you’re dealing with a post-infection condition like Long COVID, it’s tempting to believe that pushing harder will get you back to “normal” faster. But the true recovery process isn’t about doing more—it’s about balancing pacing and activity, knowing when to pause and how to recharge effectively. As an Olympic athlete, I learned firsthand that the ability to recover faster and better wasn’t just important—it was the key to performing at the highest level. Let’s talk about how that same principle applies to your recovery journey.

Why Recovery is Often Misunderstood

In our culture, recovery is often mistaken for simply resting. But here’s the surprising truth: effective recovery isn’t passive—it’s active. Your body needs tools and strategies that help it repair tissues, balance hormones, and reduce inflammation—all essential for managing post-infection symptoms.

What’s more, mental recovery is just as critical. Studies have found that cognitive overload (too much mental effort or stress) can worsen fatigue and brain fog. It’s not just your muscles that need support—your nervous system and brain do, too. I’ll touch on solutions that support that functionality shortly. 

The Athlete’s Edge: Why Recovery is Everything

As an Olympic athlete, training hard was only half the equation. The athletes who recovered faster weren’t just able to train more—they trained better. Every world-class performance was built on a foundation of strategic recovery: training periodization and using some of the following techniques: massages, physio therapy, ice baths, compression gear, movement flushes, guided breathing sessions, and targeted nutrition. Recovery wasn’t optional. It was the secret weapon. The same is true when you are managing a long term condition. Personally, I had to learn this the hard way as an Olympic athlete, and so did Katie after failing a number of early attempts to recover from Long COVID. Your body is already in an elevated state and working overtime to heal. Pushing through can lead to crashes, setbacks, and even longer recovery times. Having reliable, proven recovery tools can make the difference between feeling ill and stuck versus steadily rebuilding strength.

Your 5-Minute Recovery Reset

Ready to reset? Here’s a quick, compassionate recharge ritual to try:

1. Gentle movement flush — Slowly rotate your ankles, wrists, and neck to improve circulation and ease stiffness.
   
   
2. Deep breathing — Take 3 deep, slow breaths. Inhale through your nose for 4 counts, hold for 4 counts, exhale through your mouth for 6 counts. This supports oxygen flow and calms the nervous system.
   
   
3. Hydration boost — Have some water with a pinch of salt or a splash of electrolyte mix to support cellular recovery (avoid mixes that include sugar or sweeteners).
   
   
4. Tension release — Tense your shoulders and bring them up toward your ears, then breath out and release.
   
   
5. Anti-inflammatory boost — Add more healing herbs and spices like turmeric, ginger, and rosemary to your meals. These support your body’s natural inflammation response and promote better recovery from the inside out. 

This simple practice supports your body’s natural recovery systems—helping them to function better and enabling you to recharge without overloading. And don’t forget, no step is too small, taking those small steps constantly can bring you far in your recovery journey. 

Benefit From More Support

If this recovery reset helps, imagine having a full, evidence-based toolkit of personalized recovery strategies—and a community that supports you along the way. Consider joining as a founding member of our new program, where we guide you with proven recovery tools, personalized check-ins, and ongoing support. 

Healing isn’t about pushing harder. It’s about recovering smarter so you can do the things you like to do.

Warmly,
Andrea

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