This episode of Beyond the Stick explores post-game recovery and why what happens after the final whistle is just as important as preparation before competition. Host Kylie Ohlmiller, attacker and member of the 2022 World Championship gold medal team, is joined by Dr. Catherine Logan, orthopedic sports medicine surgeon, to break down how athletes can recover effectively and consistently.

They outline three key pillars of recovery: rehydration and refueling, movement-based recovery, and mental decompression. The conversation emphasizes how recovery should begin immediately after play—especially within the first 30 to 60 minutes—and why simple habits like hydration, proper nutrition, and light movement can significantly impact performance and reduce injury risk.

The episode also addresses real-world challenges, including tournament schedules, travel, and limited resources, offering practical strategies like building a recovery “go bag” and maintaining routines on the road. Logan highlights the differences between youth and elite athletes, stressing the importance of building consistent recovery habits early.

Ohlmiller shares her personal approach to recovery, from structured cool-down routines and strength work to journaling as a tool for mental reset. Together, they challenge common misconceptions—like recovery being passive or only necessary when you feel sore—and reinforce that effective recovery is an active, intentional process.

Listeners will walk away with a clear framework for post-game recovery, actionable strategies they can implement immediately, and a better understanding of how consistent habits support performance, longevity, and overall well-being.