Signs You Need to Prioritize Recovery (and What to Do About It)

By Dr. Carmen Jansante, PT, DPT, CSCS

Founder & Owner, Undefeated Physical Therapy & Performance

When it comes to training, most athletes know what they need to work on.

They know:

• Which muscles feel weak

• What strength program they should follow

• What drills or exercises will help performance

But where many athletes fall short is recovery — not because they don’t value it, but because they don’t always recognize when their body needs it.

Recovery isn’t just about rest days. It’s about recognizing the signs your body gives you and responding appropriately before soreness turns into injury or overuse.

Below are some of the most common signs you need to focus on recovery, along with practical ways to counteract them.

1️⃣ Prolonged Muscle Soreness (DOMS)

One of the most common signs you need recovery is muscle soreness, specifically Delayed Onset Muscle Soreness (DOMS).

DOMS typically:

• Appears 24–48 hours after training

• Resolves within 48–72 hours

When soreness lasts longer than 72 hours, that’s a red flag that your body hasn’t fully recovered and may be at risk for overuse or injury.

Why it happens

When we train, we create microtrauma in muscle tissue. This breakdown is normal and necessary for muscle growth — but only if the tissue is allowed to recover properly.

What helps

The goal here is active recovery, not complete rest.

Best options include:

• Assault bike or stationary bike (low resistance)

• Rowing machine at an easy pace

• Pool work (walking, marching, light swimming, or treading water)

These activities:

• Increase blood flow

• Reduce soreness

• Avoid high-intensity eccentric loading (muscle lengthening under tension)

2️⃣ Muscle Tightness or Loss of Range of Motion

Another major sign your body needs recovery is tightness or reduced mobility in a joint or muscle group.

This is especially common in overhead athletes, such as baseball and softball players.

A classic example:

•  Loss of elbow extension in throwers

When range of motion decreases, it’s often your body saying:

“You did too much — I need time and recovery.”

Rule of thumb

When your normal range of motion returns, your body is typically ready to tolerate higher workloads again.

What helps

• Moist heat to promote blood flow and tissue relaxation

• Soft tissue work, including:

  • Cupping

  • Dry needling

  • Instrument-assisted soft tissue mobilization

  • Massage

These techniques help:

• Improve circulation

• Reduce muscle tone

• Restore mobility

3️⃣ Decline in Performance

Sometimes recovery issues aren’t painful — they’re performance-related.

Signs include:

• Decreased strength

• Loss of power or speed

• Reduced throwing velocity

• Fatigue during workouts that normally feel manageable

This doesn’t always mean you’re injured, but it often means:

• You’re overreaching

• Your body hasn’t fully recovered from training or competition

What helps

Any activity that promotes blood flow can support recovery, including:

• Light aerobic exercise

• Mobility work

• Soft tissue techniques

• Low-intensity movement circuits

The key is learning to listen to your body and adjust accordingly.

Final Thoughts

Recovery is a skill — one that athletes must actively develop.

Understanding your body, recognizing warning signs early, and implementing recovery strategies consistently can:

• Improve performance

• Reduce injury risk

• Extend your athletic career

At Undefeated Physical Therapy & Performance, we help athletes not only train harder — but recover smarter.

If you’re unsure whether what you’re feeling is normal soreness or a sign you need recovery support, we’re here to help.

📍 Pittsburgh, PA

📩 Reach out to schedule an assessment or recovery 

Text- (412)627-2131