Welcome! “The PT Handbook” is a physical therapy newsletter discussing all things physical therapy/sports medicine. This newsletter is an extension of our philosophy at “Art of PT Sports & Performance Physical Therapy” where our patient population includes athletes and active individuals.
This handbook will provide practical PT tips and dive into hot topics surrounding the sports rehab world. If you have questions about the field of physical therapy or need to schedule an appointment (virtual/in person), contact us with the link below!
Dr. Gerry Robles PT, DPT
Founder, Art of PT Sports & Performance Physical Therapy LLC- Athlete-level care for every active body
PT Handbook Conversation: The Science of Real Recovery
Let’s be honest….recovery has become a full-time job. Everyone’s got a new tool, gadget, or “hack” that promises faster healing. But here’s the truth: most of it doesn’t move the needle.
As a physical therapist, I see it all the time, athletes who spend more time worrying about fancy recovery stuff than actual smart training. Yet they still feel sore, stiff, and run-down.
Why? Because recovery isn’t about what you buy. It’s about how well your body can handle the load you put on it.
The science of real recovery
Recovery isn’t magic....it’s biology. Here’s what really drives healing:
Sleep is the #1 recovery tool.
Growth hormone release, tissue repair, and nervous system reset all happen during sleep.
You can’t “out-recover” bad sleep with cold plunges.
Load management beats fancy gadgets.
Recovery happens between stress cycles.
Proper load → adaptation → resilience.
Too much or too little stress? You stall out.
Physical therapy for smart recovery…
3. Nutrition and hydration matter more than supplements.
Protein intake and overall calories fuel repair.
Hydration supports cellular recovery and performance.
4. Movement > rest.
Active recovery (light movement, walking, mobility work) promotes circulation and tissue healing.
Total rest can slow recovery when overdone.
What’s Mostly a Waste of Time (or Overrated):
Ice baths: Temporary pain relief, no meaningful long-term recovery effect for most athletes.
Massage guns: Feels great, but minimal physiological change.
Compression boots: Slight benefit for circulation, but not a game-changer.
Foam rolling: Fine as prep or cooldown….. not as a recovery miracle.
If it feels good, use it. Just don’t confuse it with healing.
Takeaway:
Your body doesn’t need another gadget…it needs better input.
Train smart
Sleep well
Eat enough
Move daily
The rest? Optional.
Recovery isn’t passive…. it’s a skill you build.
“I’ll be breaking down “Sleep vs. Supplements” in the next issue, make sure you’re subscribed so you don’t miss it.”
Book a call with me if you have pain or injury as well 🙂
I am also doing free screenings every month at “Sweep the Sheds Weightlifting and Performance” in Naperville for the foreseeable future. This month I will be doing free screenings on Thursday, November 13th. So reply to this email if you’d like one!
Also my newest podcast is below, I call it “The 4 Myths of Back Pain” episode 😆 :
Need help with aches or pains? Book below:
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Adios,
Dr. Gerry Robles PT, DPT
Founder, Art of PT Sports & Performance Physical Therapy LLC- Athlete-level care for every active body