Many athletes are laser-focused on their training regimens, incorporating a range of workouts to build strength and maximize performance.

A critical but sometimes overlooked part of any training regimen is rest and recovery.

“Recovery is about getting back to that baseline and maximizing not only performance, but also our health,” said Jessica Yeaton, a physical therapist at UCHealth SportsMed Clinic in Steamboat Springs.

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Training stresses the body in various ways, but it’s far from the only stress athletes face. Work, school, relationships and the busy pace of modern life can all exacerbate stress, which has a cascade of effects on the body. Stay in a stress state long enough, and there are negative impacts on health.

“If you’re exercising and operating in this stressful, high-cortisol state all of the time, you aren’t getting back to the rest and digest state, and your body isn’t able to heal,” Yeaton said. “That has implications on injury, illness, strength production — everything.”

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Rest and recovery are important for everyone who is active, from student athletes to older adults. Yeaton shares some of her top tips below.

Prioritize Sleep: During sleep, an athlete’s body is actively working to repair and grow muscles. Sleep is also helpful for regulating hormones, boosting the immune system and strengthening overall mood.

Yeaton encourages athletes to take steps to foster good sleep, such as keeping a cool, dark bedroom that is free from screens.

While everyone needs sleep, Yeaton stresses that there isn’t necessarily a magic number of hours to hit.

“Ultimately, it is a really individual thing,” Yeaton said.

Practice dynamic stretching: Research has shown that dynamic stretching, in which athletes conduct a full range of motions to warm-up before training, can improve performance by activating the neuromuscular system and increasing blood flow to muscles.

“It can help decrease injury risk by preparing our muscles for the movements they will perform during training, which ultimately aids in recovery,” Yeaton said.

Yeaton also encourages athletes to skip the couch after a hard work-out and go for a gentle walk instead — the dynamic compression created by activating the muscles helps remove waste byproducts that can build up in tissues after intense exercise.

Cold plunging, in which athletes immerse themselves in ice-water baths after a workout, hasn’t been clearly linked to improved performance, but can help reduce the lactic acid that builds up after a workout.

Skip static stretching, unless you like it: While static stretching and foam rolling may help decrease muscle soreness, research hasn’t revealed a clear benefit to performance.

But, if people feel better and respond well to it, Yeaton lets them know that it doesn’t hurt.

“A lot of people love stretching, and there is a decreased perception of pain,” Yeaton said. “At the end of the day, it’s about doing whatever feels good and works for you.”

Build rest days into training: Designated rest days help athletes recover and heal after training and competitions. Some find that periodization — a process in which periods of training are alternated with periods of rest — improves performance and helps decrease injury. For instance, an athlete may train for three weeks, then take one week off for recovery.

“It gives the immune system a chance to recover,” Yeaton said. Maintaining a strong immune system is key to warding off illnesses, which is especially important when competing.

Focus on fueling: To maximize your workout and boost recovery, make sure you fuel properly. For instance, eating carbohydrates before, after and even during long workouts can help replenish energy stores and encourage faster recovery.

Find what works for you: “Everyone is different,” Yeaton said. “Some people can operate on different amounts of stress and sleep. Ultimately, it’s about finding out what works for each athlete.”

But everyone needs some level of recovery.

“No one can function without getting adequate recovery,” Yeaton said. “It can be almost as important as the actual training you’re putting in, because if you’re not recovering from training, you’re not getting a boost from it.”

Susan Cunningham writes for UCHealth Yampa Valley Medical Center. She can be reached at cunninghamsbc@gmail.com.