The 5-Minute Post-Match Recovery Routine

Five minutes after you play saves you from feeling it all the next day. This is the routine we use after tennis, pickleball, golf or a run. No equipment, no gym, just the bench by the court.

1. Walk it off (1 minute)

Don't sit down right away. Walk an easy lap or two and let your heart rate come down slowly.

2. Drink up

Finish a full bottle of water. If you sweated through your shirt, add electrolytes.

3. Stretch the big four (2 minutes)

Hold each one for 30 seconds. Breathe, and don't bounce.

• Calves: hands on the fence, one foot back, heel down.
• Quads: stand tall, pull one heel to your glute.
• Hips: step into a low lunge and sink your hips forward.
• Shoulders: pull one arm across your chest, then switch.

4. Rub in Active 10 (1 minute)

Put it on the spots that ache: knees, elbows, shoulders, lower back. It goes on cool, then warms up. Menthol, capsaicin and magnesium go to work right where you rub it. Wash your hands afterwards and keep it away from your eyes.

5. Set up tomorrow

Eat something with protein and carbs within an hour, and get a real night's sleep. That's when the recovery actually happens.

Keep a tube in your bag. Buy one 4 oz tube and get two more free with code INSTA3, one for your bag, one for home, one for your doubles partner.

Get 3 tubes for the price of 1

Active 10 is for the temporary relief of minor aches and pains of muscles and joints associated with simple backache, arthritis, strains, bruises and sprains. For external use only. Read the product label for Drug Facts, directions and warnings before use. If pain gets worse or lasts more than 7 days, stop use and ask a doctor. This routine is general information, not medical advice.