If you Google Anterior Cruciate Ligament (ACL) injury protocols, you’ll find dozens of similar recovery recommendations.
But if you search recovery strategies for athletes, you’ll likely find something very different. You’ll see a wide variety of approaches including hydration, exercise, sleep, meditation, nutrition, and more.
That’s because recovery is complex.
Recovery is a multidimensional process involving physiological, psychological, emotional, social, and behavioral factors.
Let’s take a closer look at how recovery works in real-life scenarios for backcountry hunters and outdoor athletes.
Two Real-World Recovery Scenarios
Scenario 1: Starting Your Training Year
It’s the beginning of the year. You’ve set new goals.
You lace up your shoes and head to the gym. The workout feels great. You’re a little sore afterward, but nothing major.
Then the next morning arrives.
You can barely move.
Now the question becomes:
What is your approach to recovery?
Scenario 2: The Backcountry Pack-Out
It’s opening day on a crisp September morning.
You’re perched on a mountainside waiting for sunrise. In the distance, you hear the unmistakable sound of elk bugles echoing across the valley.
The excitement is hard to contain.
As the sun rises, you spot movement in the meadow below. It’s the bull you’ve been scouting all summer.
A shot rings out.
You’ve just tagged a beautiful bull.
You hike down into the meadow and pause to appreciate the moment. Surrounded by nature, you give thanks for the opportunity to share this experience with family, the land, and the animals that sustain us.
But now the real work begins.
After a full day of packing hundreds of pounds of meat out of the mountains, your body is exhausted.
Bruised from heavy packs. Scraped by brush. Completely drained.
You finally make it back to camp, collapse beside the fire, and ask yourself:
How will my body ever recover?
What Research Says About Recovery
Recovery has been studied extensively in endurance sports, particularly among athletes participating in marathons and ultramarathons.
The good news for hunters is that backcountry hunting often resembles a series of endurance events.
While scientific literature specific to hunters is limited, we can apply well-established recovery principles from endurance athletics.
Over the years at MTN PHYSIO, we’ve combined this research with real-world experience working with hunters to identify the most effective recovery strategies.
Optimal recovery is always individualized, but certain principles consistently stand out.
Below are the six recovery strategies most commonly used by high-performing athletes.
The Top 6 Recovery Strategies
1. Hydration
More than 90 percent of athletes in recovery studies reported using hydration as a primary recovery strategy.
For hunters in the backcountry, hydration becomes even more critical due to:
- Hot climates
- High elevation
- Increased respiratory rates
- High levels of physical exertion
Proper hydration helps replenish electrolytes, vitamins, and minerals lost during intense activity.
Products like MTN OPS Hydrate can help restore essential nutrients after long days in the field.
2. Nutrition
Nutrition plays a critical role in recovery.
Backcountry hunters should prioritize meals that provide:
- Whole grains for sustained energy
- Protein for muscle repair
- Fiber for digestion
- Fruits and vegetables for micronutrients
Proper nutrition fuels recovery and prepares your body for the next day’s demands.
3. Sleep and Rest
Sleep is one of the most powerful recovery tools available.
Research consistently shows that adequate sleep improves recovery, physical performance, and cognitive function.
After long days of hiking, climbing, and packing weight, prioritizing rest allows the body to repair muscle tissue and restore energy levels.
4. Stretching and Foam Rolling
Stretching and foam rolling can help reduce muscle tension and improve circulation.
These practices can:
- Improve mobility
- Reduce muscle tightness
- Promote blood flow to recovering tissues
When stretching, focus on slow movements and deep breathing to help engage both body and mind.
5. Active Recovery
Active recovery is often one of the best ways to reduce Delayed Onset Muscle Soreness (DOMS).
Research shows that performing light versions of the same movement that caused soreness can help reduce stiffness and increase blood flow.
For example:
- If bench pressing caused chest soreness, light push-ups can help improve circulation and reduce discomfort.
- If hiking caused leg fatigue, an easy walk or light mobility session can speed recovery.
6. Soft Tissue Work and Massage
Soft tissue work is another effective recovery tool.
Techniques such as Instrument Assisted Soft Tissue Mobilization (IASTM), sometimes referred to as scraping, can help:
- Reduce pain
- Improve range of motion
- Increase circulation
Massage and soft tissue work can accelerate recovery and help keep athletes moving efficiently.
Recovery Fuels the Next Adventure
Recovery strategies are essential for reducing physical strain and helping you perform day after day in the field.
Imagine sitting by the fire at camp after a successful hunt.
You’ve eaten a good meal.
You’ve hydrated well.
You’ve stretched and moved your body.
Now it’s time for a full night of sleep so you can wake up and do it all again tomorrow.
Because in the backcountry, recovery is what allows you to keep going.
Article by Dr. Preston Ward, PT, DPT, OCS
CEO of MTN PHYSIO
MTN OPS Health Advisory Board Member
Reference
Braun-Trocchio R, Graybeal AJ, Kreutzer A, Warfield E, Renteria J, Harrison K, Williams A, Moss K, Shah M.
Recovery Strategies in Endurance Athletes.
Journal of Functional Morphology and Kinesiology. 2022 Feb 13;7(1):22.
doi:10.3390/jfmk7010022
