Finished a Protocol Session? How to Support Recovery Between Visits
By Athletic Wellness | November 8, 2026
The biggest rule after a 45-minute Protocol Session is simple: go easy for 24 to 48 hours. Rest, hydrate, sleep, and keep activity light so your body can actually absorb the work we just did, especially after neuromuscular stretching, strength work, or time in the Cocoon Recovery Pod.
In Altoona, we also see recovery get thrown off by real life, cold weather, and tight schedules. This guide gives you a clear timeline so you know what to do today, what to do tomorrow, and when to reach out if something feels off.
Your first 24 to 48 hours: keep it light, keep it moving
Right after your Protocol Session, it’s normal to feel looser in one spot and a little tender in another. A lot of our work is neuromuscular, so your body is re-learning patterns, not just “getting worked on.” The win in the first two days is calm, consistent recovery, not a hard workout.
Do this today:
- Hydrate steadily through the day. Don’t chug all at once, just keep fluids coming.
- Take an easy walk or gentle bike for 10 to 20 minutes if it feels good.
- Prioritize sleep tonight. Recovery loves sleep more than it loves another set.
- Stick with any home exercises we gave you, and keep them smooth and controlled.
Skip these for 24 to 48 hours: heavy lifting, sprint work, max-effort intervals, “test it out” scrimmages, and anything that spikes pain. If you’re a weekend athlete using the River Prairie trails or local sports facilities, swap an outdoor run for indoor cardio if you’re tempted to push the pace.
Ice vs heat, and the quick rule we use
If you notice new swelling, we generally recommend ice in short rounds. If it’s more of a tight, protective muscle feel, heat often feels better after the first 48 hours. And if we told you a specific plan based on what we found in your session, follow that plan first.
For over-the-counter meds, only take what you already know works for you and what you’ve previously been advised to use. If you’re unsure, let us know and we’ll talk it through.
Days 3 to 7: the “return to training” ramp that keeps results sticking
By the time you’re a few days out, most people are ready for more movement, but the smartest move is still progression. We’ve seen athletes do really well when they stay consistent with the basics, then build back up instead of jumping straight to game-speed.
A simple progression we often use
- Day 3: light cardio + gentle mobility. Keep it easy enough that you could hold a conversation.
- Day 4 to 5: moderate strength work, lower load, perfect form. Stop a couple reps before you grind.
- Day 6 to 7: add intensity in small pieces. Short bursts, longer rest, and only if symptoms stay steady or improve.
A couple real-life notes we see all the time in the River Prairie district. Cold November air tightens things up fast, and it can make you think you “lost the session.” You didn’t. Warm up longer, layer up, and use a heated car for the trip home if you can. If sidewalks or parking lots are icy, take your time walking in and out. A slip ruins more progress than a missed run.
If you want a clearer idea of how we structure the appointment itself, take a look at how long a Protocol Session lasts and what we do in that 45 minutes.
Recovery tools that pair well with Protocol Sessions (and when to use them)
Your Protocol Session may include stretches on our vibration plate, neuromuscular re-education, neuromuscular stretching, neuromuscular strength training, and sometimes the Cocoon Recovery Pod. Between visits, the goal is to keep tissue calm and keep your nervous system on board.
Compression (Normatec)
Great when you’re feeling heavy, sore, or “full” in the legs after practices or long days on your feet. Many athletes like it the same day or the next day after a session.
Theragun-style percussion
Keep this light and targeted, especially in the first 48 hours. Think “signal to relax, ” not “beat it into submission.” Avoid bony areas and any spot that feels sharp.
Red light infrared sauna and PEMF
These are popular for general recovery and “reset” days. Hydration matters more than people think here, so drink water before and after and keep your day’s training reasonable.
If you’re on a Protocol pack and you have full facility access as a membership holder, don’t rush out. A lot of people do their session, then take time on recovery tools and leave feeling noticeably better than when they walked in.
Soreness vs a red flag: when we want you to call Athletic Wellness
Some soreness is normal, especially if we were working on a strain, sprain, or a pattern that’s been bugging you for a while. What we don’t want is symptoms that trend the wrong direction. If you feel unsure, reach out. That quick check-in can save you a week of guessing.
Call us right away if you notice any of the following:
- Worsening pain that doesn’t settle with rest
- Spreading numbness, new weakness, or symptoms traveling into an arm or leg
- Significant swelling, heat, or redness that keeps increasing
- Fever or signs of infection, or any wound concerns
“The first time I ever went in I couldn't put my own socks on that day my back was hurting so bad. By the time I left athletic wellness I was bending over to touch my toes.”
One of our regulars
That’s the kind of change we love seeing, but we also care about what happens after you leave. If something feels wrong, we’d rather talk to you the same day than have you try to “tough it out.” We’re easy to get to from Eau Claire and the Chippewa Valley via Highway 53 and Clairemont Avenue, so follow-ups aren’t a big production.
And yes, life is busy. Parents, commuters, and athletes are fitting recovery around work, school pickup, and evening practices. If you tell us what your week looks like, we’ll help you pick the safest ramp back.
Quick answers: Protocol Session aftercare questions we hear every week
How long should I avoid intense exercise after a Protocol Session?
We generally recommend avoiding intense exercise for the first 24 to 48 hours. After that, build back in steps. If we were working around an injury, we may ask you to wait longer or stay in a specific range until symptoms calm down.
Is soreness normal after a Protocol Session and how long will it last?
Mild to moderate soreness can be normal, especially in the first day or two. It tends to feel like “worked muscles” or a tender spot, not sharp or scary pain. If soreness is increasing fast, changing into numbness, or limiting your basic movement more over time, call us.
Can I drive home after my Protocol Session?
Usually, yes. If you feel lightheaded, extra sore, or “off, ” take a few minutes before you head out, drink some water, and move slowly. In Altoona winters, give yourself extra time getting to the car, and warm up the vehicle if you can before you start driving.
When can I use heat, ice, shower, or go in a hot tub after a Protocol Session?
If you have new swelling, use ice in short rounds right away. For tight muscles, heat often feels best after about 48 hours. Showering is generally fine, but if you’re thinking hot tub or long heat exposure, keep it reasonable and hydrate well. If we gave you a specific heat or ice plan, stick with that.
What should I do if my pain gets worse or new numbness appears after a Protocol Session?
Reach out to Athletic Wellness right away. Worsening pain, spreading numbness, new weakness, significant swelling, fever, or signs of infection are not “push through it” signals. We’ll help you decide the next step and get you in if needed.