Recovery and Performance
Ice baths, mobility, strength, injury prevention. The recovery habits that build performance.
Recovery and Performance articles
How Athletes Recover 2x Faster: The SattvaRig Recovery System
Inside the layered recovery system SattvaRig built for athletes: assessment, hands-on care, cold protocol and load planning working together.
Recovery and PerformanceErgonomic Desk Setup: A Physio's Guide for Work-From-Home India
A physiotherapist's practical guide to setting up a work-from-home desk in India, from laptop fixes to the movement habit that matters most.
Recovery and PerformanceManual Therapy: What Happens When a Physio Uses Their Hands
Joint mobilisation, soft tissue work, dry needling: what hands-on physio techniques really do and where they fit in treatment.
Recovery and PerformanceDOMS (Muscle Soreness): When It Is Normal and When It Is Not
Why muscles hurt two days after training, how long normal soreness lasts, and the warning signs that mean something else.
Recovery and PerformanceWarm-Ups That Actually Prevent Injury: The RAMP Method
Most warm-ups are wasted minutes. The RAMP method turns them into injury prevention and better performance in about ten minutes.
Recovery and PerformanceFoam Rolling: What It Does and What It Does Not
Foam rolling helps soreness and short-term range of motion. It does not break up fascia. Here is the honest breakdown.
Recovery and PerformanceRecovery Days: What Elite Athletes Do Differently
Elite athletes treat recovery days as training. Here is what they do differently and how to copy the system.
Recovery and PerformanceStrength Training for Injury Prevention: The Evidence
Strength training is the best-supported injury prevention tool in sport science. Here is why it works and how to use it.
Recovery and PerformanceMobility vs Flexibility: The Difference That Changes Your Training
Flexibility is range you have. Mobility is range you control. Why the difference decides how you move, lift and stay injury-free.
Recovery and PerformanceIce Bath Benefits: What Cold Water Immersion Actually Does
What cold water immersion genuinely does for recovery, what it does not, and how to use it without wrecking your gains.
Your body deserves a real answer
Guides give you the lay of the land. A SattvaRig assessment gives you your answer, built on how you actually move.