PhysioNow advises these steps to aid your recovery...

MOVE IT

Ride a bike, swim laps, walk the dog. Keep the intensity low - maximum heart rate shouldn't exceed 50% and not more than 30 minutes.

If you're limping, or experiencing pain, take a rest day. 

STRETCH IT

After your muscles are warm from your bike ride or walk, stretch your tight spots - hip flexors, quads, hamstrings, glutes, and calves.

EAT WELL

Stock up on nutrients. A good rest-day menu might include: whole-grain cereal with skim milk and fruit, a spinach salad with grilled salmon or chicken & beans, a lean flank steak, veggies & brown rice. 

DRINK WATER

Don't forget your hydration needs - urine should be a pale yellow.

MASSAGE

A massage can reduce muscle soreness by about 30 percent. A physio often feels tightness in muscles you may not notice.

HIT THE SACK

Aim for a solid 7-9 hours of sleep a night to give your body adequate time to rebuild & repair.

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