Recovery Tips for Swimmers
Recover Smarter: Keep Your Body Performing at Its Best
Long swim practices and grueling training cycles are part of every swimmer’s journey—but without proper recovery, your performance can plateau and injuries can sneak in. Recovery isn’t just about taking time off—it’s an active part of your training that helps your body adapt, rebuild, and come back stronger.
At R2P, we emphasize intentional recovery strategies that address the unique demands swimming places on your body. Here’s what every swimmer should prioritize post-practice:
- Hydration – You may not notice it while in the water, but you’re still sweating. Replenishing fluids helps flush out toxins and supports muscle function. Download Our Hydration Guide HERE
- Nutrition – Refuel with a mix of protein and carbs within 30–60 minutes of practice to kickstart muscle repair and restore energy.
- Stretching & Mobility Work – Target tight areas, especially around the shoulders, hips, and back, to reduce stiffness and promote better movement.
- Quality Sleep – Sleep is where the magic happens. Your muscles recover, hormones balance, and your nervous system resets. Don’t skip it.
One area we see frequently overlooked—but incredibly important—is mid-back mobility (your thoracic spine). This region plays a major role in how well you rotate, reach, and stabilize during your strokes. When it’s tight or limited, your body has to compensate, often leading to: Shoulder pain, Low back discomfort, Decreased stroke efficiency
Want to find out if your mid-back might be holding you back?
Try this quick mobility test:
If you notice restricted movement or discomfort, don’t worry—we’ve got you covered.
Check out this easy drill to improve thoracic mobility:
By adding just a few minutes of mobility work and recovery-focused habits each day, you’ll keep your body resilient and ready to perform.
Want a more personalized recovery plan tailored to your swim training?
Our expert team of performance physical therapists are here to relieve any issues and have you performing at your best. Consider Physical Therapy, and schedule a Complimentary consultation today Get Started HERE
About Rehab 2 Perform
Rehab 2 Perform is a leading physical therapy and sports rehabilitation company dedicated to helping clients achieve optimal performance in their daily lives, whether they are athletes, weekend warriors, or individuals recovering from injury. With a team of highly skilled professionals across 11 state-of-the-art locations (soon to be 12), Rehab 2 Perform offers a personalized, evidence-based approach that emphasizes active rehabilitation and functional fitness. Find a Location near you, or Schedule Here.