Unwind Sports Recovery

Fitness is reversible—but one rest day isn’t detraining.
Willem from our Hatfield branch explains what can happen when your usual training stimulus is stopped.

Aerobic fitness may decline relatively quickly, while strength and power are often retained for longer. The rate depends on your training history, age, the length of the break and whether some activity continues.
Remember: recovery reduces fatigue; detraining develops when the stimulus stays too low for long enough.

The graph is illustrative—not a universal timeline.

What do you notice changing first after a break: fitness, strength or power?

Research: Mujika & Padilla (2000); Zheng et al. (2022); Bosquet et al. (2013).
StrengthAndConditioning PretoriaFitness

Cold weather does not directly cause sickness, as illnesses like colds and the flu require exposure to a viruses or bacteria.

Why We Get Sicker in Cold Weather:
- More indoor crowding: People spend more time inside close together, which helps germs spread faster through shared air.
- Dry nasal passages: Cold, dry air dries out the protective mucus in your nose and throat, making it easier for viruses to enter your cells.
- Stronger viruses: Some cold-weather viruses form tougher protective shells or replicate more easily in cold, dry conditions.
- Lower immune response: Chilly air can slightly weaken the immune response inside your nasal passages.
How to Stay Healthy:
- Wash your hands: Use soap and water often to remove germs.
Humidify indoor air: Keep indoor humidity around 40% to 60% if possible.

Wellness Wednesday

If your not measuring, your guessing. Keep track of your progress, and test what matters.

At Unwind, we do sport specific testing batteries that assess maximal strength, mobility, functional strength, power, speed, endurance etc. In order to get a full picture of our athletes for data-informed program prescription backed by science.

Contact us if you want to optimize your performance next season.

"The only way to do great work is to love what you do." — Steve Jobs

Thanks for the great video IO-VA Photography & Videography

Here's what I want you to know:

1. Please don’t apologize for your body. We work with all shapes, sizes, ages, and conditions. You’re here to feel better, not judged.
2. Hygiene matters.
We maintain strict cleanliness standards. Please arrive clean and mindful — it helps us maintain a healthy environment for everyone.
3. We won’t judge your shaving habits. Stubble, hair, no hair — none of it matters. Come as you are.
4. Communication is everything.
We can feel tension and restriction, but we can’t feel your senses. Tell us what you feel, when you feel it, and how it feels.
5. Healing takes consistency.
One massage won’t fix months of training overload or years of bad posture. Regular sessions create real change.
6. Late cancellations impact us.
Emergencies happen, but last-minute cancellations without reason are disrespectful. Value the time you booked — we do.
7. Please use the restroom before your session starts.
8. Arriving late shortens your session.
We’ll always help where possible, but we can’t compromise the schedule for the next client.
9. We don’t offer ‘happy endings’
Please don’t flirt or test boundaries. We’re medical and sports professionals.
10. Moderate soreness after a deep tissue session is normal. It should feel like “good workout soreness,” not sharp pain.
11. Massage is not a luxury — it’s part of training. Professionals use it weekly because it’s preventative, not indulgent. Consistency is cheaper than crisis management. Regular sessions prevent serious injuries that cost far more to fix later.
12. Hydrate before and after.
Massage moves fluid around your body. Being properly hydrated improves results and recovery.
13. Tell us if you bruise easily or are on blood thinners. This changes how we work and prevents unnecessary damage.
14. You don’t need to “tough it out.”
Pain causes the body to tighten, which actually makes the treatment less effective.
15. Your goals matter.
Whether you’re here for pain relief, performance, recovery, or stress reduction — tell us. It changes the entire approach.
16. We’re trained to handle injuries — but we aren’t magicians.
Chronic issues may require treatment plans, referrals, or complementary therapies.

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Massage is not a luxury. It's a basic human need. The frequency you will need massage depends on your level of activity, your health, your sleep, your nutrition etc. So giving a specific number is impossible, but here is a rough estimate for most individuals.

At Unwind Sports Recovery, we combine a wide variety of manual therapies and techniques with our Sports Massages with a scientific approach. From fascia release to neuromuscular inhibition. Try us out and book our session at our branch in Erasmuskloof or Hatfield, Pretoria. Link in our Bio 🙌