Recover Like a Sugarplum
Whether it’s after a performance, a long day of rehearsals, or even a holiday party where you’ve been on your feet all day, recovery is just as important as the action itself. Over the years, I’ve learned a few rituals that help me reset — both body and mind.
1. Ice Bath or Cold Compress
A quick cold soak or targeted ice helps calm sore muscles and reduce inflammation after intense movement. To prepare an ice bath for sore, swollen feet, fill a bucket or large container up to ankle height with cold water. Add a few handfuls of ice (1:3 ice to water ratio). Submerge your feet for 5–10 minutes, just long enough to reduce inflammation and refresh tired muscles. It’s a simple ritual that can make a big difference after hours of dancing in pointe shoes (or heels!).
2. Rolling Out
“Rolling out” before bed, using a foam roller or massage ball, is a simple way to release tension, increase circulation, and prepare your body for rest. This form of self-myofascial release not only eases tight muscles but also helps calm the nervous system and promote better sleep. Focus on major muscle groups like your back, thighs, glutes, calves, and bottoms of the feet, moving slowly and breathing deeply as you go. When you find a tight spot, pause and hold for a few seconds to let it release. A 10–20 minute evening rolling routine can become a grounding ritual that supports recovery, flexibility, and relaxation, helping you quite literally “undo the day.”
3. Elevation
Lying on your back with your legs elevated at a 90/90 angle on a chair or couch (a variation of the Constructive Rest Position) is a simple yet powerful way to restore the body. This position helps decompress the spine, realign posture, and release tension in the hips and lower back. It also promotes circulation, reduces swelling in the legs and feet, and activates the parasympathetic nervous system to encourage deep relaxation. To try it, lie on a flat surface with your calves resting on a chair so your hips and knees form right angles. Let your back and neck settle into the ground, add a small pillow under your head if needed, and focus on slow, steady breathing for about 10 minutes.
4. Eat a Nourishing Meal
Refuel with protein, healthy fats, and carbohydrates: the right nutrients help muscles recover and energy levels rebound.
5. Quiet Time Before Bed
Take a few moments to unwind from the adrenaline of the day. Read, journal, or simply breathe: this mental reset is just as vital as physical recovery.
Recovery doesn’t need to be complicated; it’s about listening to your body and giving it the care it deserves. Try a few of these techniques after your next busy day. Your body (and mind!) will thank you.