Whether you’re a seasoned athlete or just starting on your fitness journey, recovery is key to getting the most out of your workouts. This is because fitness is actually BUILT in recovery. Muscle growth comes from the healing of tiny micro-tears in the muscle fibres that you cause during exercise.

If you rest and recover adequately, you’re getting the most out of your workout, and getting fitter in the long run! It may sound counter-intuitive, but when you think about the way your body generates strength and fitness, sometimes less is actually more.

Recovery from exercise doesn’t just constitute “sitting around,” though. There are a variety of activities you can do to speed up your recovery and make the most of your rest days while encouraging muscle growth. And while there are plenty of traditional recovery methods – like, y’know, sitting down for a while – there are also some alternative modalities that are worth exploring.

Every body is different, and one of the items on this list might be precisely what gets you feeling fab after a workout. We’ve also paired these unique recovery modalities with Trojan recovery products, so you can source the necessary tools for that full-body contentment feeling right here. Let’s dive into some of the most popular alternative recovery modalities out there!



Firstly, what are ‘recovery modalities,’ and why should you be doing them?

Recovery modalities are an essential aspect of any fitness program, as they offer a whole bunch of benefits that can enhance your overall health, well-being and enjoyment of working out. Recovery modalities refer to a range of techniques and practices designed to help the body recover from physical exertion and promote rest and relaxation. These can include methods such as stretching, massage, foam rolling, contrast therapy, and meditation.

When you find the right modality for your body and routine, you reduce the risk of injury, improve your range of motion, alleviate muscle soreness and stiffness, and end up sleeping way, way better. Additionally, recovery modalities can also help to decrease your stress levels, boost your immune function, and improve your mental focus. These can lead to better overall performance in fitness and daily life. Practising recovery modalities = better recovery = a better you!

1. Yoga

First on our list (and super widely practised all over the world) is yoga. Not only does yoga improve your muscle flexibility and joint mobility, but it can also reduce muscle soreness. Plus, it’s a great way to clear your mind and relax after a tough workout, having been scientifically proven to improve the practitioner’s mental state and overall well-being.

With so many different types of yoga to try, from Hatha to Vinyasa to Kundalini, you’re sure to find a style that works for you, and it’s worth exploring a few styles before you settle on one. If you’re new to yoga, try out an online course with the help of this Trojan Yoga Pilates Set!

2. Foam rolling

Stiffness in your muscles is caused by a build-up of lactic acid that occurs as you exercise. When you foam roll, you squeeze that lactic acid out, and muscle recovery and soothing can start right away. If you’ve never tried foam rolling before, you’ll be amazed at how effectively it deals with potential muscle stiffness before you even experience it.

This form of self-massage also increased blood flow and, in some cases, muscle flexibility, so it’s a win all around. And the best part? You can do it at home! All you need is a Trojan Recovery Roller and a little bit of space. To level up your recovery if you’re a foam rolling pro, try out our 4-in1 full self-massage recovery set.

torjanhealth-recovery-modalities43. Contrast therapy

There’s no recovery modality quite as cool as contrast therapy. This recovery method involves alternating between hot environments and cold-water immersion, which can help increase blood flow to affected muscles. Through bracing and perhaps initially a little scary, temperature contrast therapy is proven to reduce inflammation and swelling, speed up healing and recovery, boost energy levels and mood, improve mental clarity and alertness, and increase your range of motion.

Be sure to consult with a trainer on the right way to take an ice bath, though. Too severe a temperature change could do more harm than good. To get started with contrast therapy, take care of the “hot” side of the equation by trying out a Trojan Sauna Suit. They come in a fashionable shade of black, too!😉

4. Meditation

If you’re serious about using your rest day to really max out your chilling capacity, we’d recommend trying out meditation! Not only can meditation reduce stress, but it can also promote relaxation and improve sleep, which, let’s be serious, everyone desperately needs in 2023.

Sleep and focus are essential building blocks for an effective fitness-building routine. With so many reputable (and FREE) meditation apps and online classes available at the click of a button, it’s easy to get started. Simply sit down on your Trojan Aerobic Mat, take a deep breath and meditate your way to fitness.


Okay, maybe sleep isn’t QUITE an alternative modality as such, BUT it’s imperative that you pay attention to improving your sleeping habits if you want to reach your full potential. The hours you spend sleeping are some of the most critical hours in your recovery process. During sleep, your body repairs and rebuilds muscles, so it’s essential to get enough of it.

If you’re having trouble sleeping, try creating a bedtime routine, avoiding screens before bed and practising relaxation techniques like deep breathing. You should also be mindful of your caffeine intake, and take note of overtraining, as that also causes sleep issues. To track your sleep quality, use the Trojan Evolve Fitness tracker. It’s also a nifty little gadget for measuring the rest of your progress!

6. Active recovery

Think “exercise” but the “lite” edition! Active recovery involves undertaking low-intensity, low-impact exercise, like walking or yoga, that can help increase blood flow and reduce muscle soreness. The key is to keep it gentle, so you don’t further stress your muscles. You SHOULDN’T be doing a miniature version of your current routine, because then it’s not really a rest day. This activity isn’t about building muscle or burning calories, but rather about the positive benefits that just moving can bring you. Try taking a walk on a Trojan treadmill!


It’s time to combine alternative recovery modalities with tried and tested Trojan products!

We know rest days can sometimes feel like they’re preventing you from reaching your goals but they’re actually the key reason your fitness gets better and your form improves over time. By choosing one of these practices (or even combining modalities) you can make your off-days just as productive as your workout days, and prevent injury and overtraining while you’re at it.

Whether you go the active, hardcore recovery route through contrast therapy or foam rolling, or you lean into a more zen methodology through yoga and meditation, your body will thank you for the extra care you’re extending its way. Recovery is part of the sport, and Trojan knows sport like the back of our weight-gloved hands. Head on down to a Game or Makro outlet near you to grab some of these recovery-assisting Trojan essentials and unlock your body’s ultimate health potential.


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