Recovery isn’t one-size-fits-all. A brisk walk, a heavy squat session, and a long run stress your body in different ways—so your recovery should meet you where you are. Match the right tools and timing to what you did, and you’ll move better tomorrow, sleep deeper tonight, and keep stacking consistent sessions (the real secret to results).

The simplest place to start? A two-step topical magnesium routine that fits any day: fast-acting spray for immediate relief, followed by a replenishing cream to extend contact time and hydrate skin. It’s quick, gentle, and easy to stick to—whether you’re a beginner, chasing PBs, or somewhere in between.

What you’re feeling: Tight calves, heavy feet, occasional lower-back stiffness from lots of steps—or lots of sitting.

Your 5-minute routine:

• After your walk (or at day’s end): Mist Magnesium Recovery Spray over calves, shins, and lower back.
• Massage Magnesium Recovery Cream into calves and feet for 30–60 seconds per leg.
• Optional: 2 minutes of gentle ankle circles and calf stretches. PM wind-down: Spray calves and feet before bed, then massage a pea-sized amount of cream into tight spots to help restless, twitchy legs settle. Why it works: Topical magnesium helps relax tired muscles and calm the nervous system, making it easier to switch off and sleep.

PM wind-down:

• Spray calves and feet before bed, then massage a pea-sized amount of cream into tight spots to help restless, twitchy legs settle.

Why it works:

• Topical magnesium helps relax tired muscles and calm the nervous system, making it easier to switch off and sleep.

What you’re feeling: Post-class tightness in quads, hamstrings, glutes, and shoulders; risk of DOMS 24–48 hours later.

Your pre-class primer:

• 10–15 minutes before class: Lightly mist spray over quads and hamstrings; wait a minute, then move through your warm-up. 

Your post-class cooldown:

• Spray target areas (quads, hamstrings, glutes, shoulders).
• Layer cream over the same areas to extend magnesium contact time.
• 3-minute finisher: slow nasal breathing + gentle mobility (cat-cow, hip hinges). Evening support: Spray calves and feet, massage cream into quads and shoulders before bed. Why it works: Quick absorption supports muscle relaxation and reduces perceived soreness, helping you bounce back for your next session.

Evening support:

• Spray calves and feet, massage cream into quads and shoulders before bed. 

Why it works:

• Quick absorption supports muscle relaxation and reduces perceived soreness, helping you bounce back for your next session.

What you’re feeling: Localized muscle fatigue (hamstrings, quads, glutes, lats), plus nervous system “wired” feeling after big lifts.

Your post-lift protocol:

• Spray the areas you trained (e.g., hamstrings/glutes on lower day; lats/upper back on pull day).
• Massage cream into 2–3 tight spots for 60 seconds each.
• Walk 5–10 minutes or do gentle range-of-motion work to keep blood flow up. 

Evening reset:

• Spray calves and lower back; cream into neck/shoulders to help you downshift.
• Prioritise sleep: darker room, cooler temp, earlier screens-off. 

Why it works:

• Layering spray + cream combines quick relief with longer contact; calming the nervous system post-lift is key for recovery and strength gains.

What you’re feeling: Calves, quads, hip flexors, and lower back fatigue; lingering tightness that can alter form the next day.

Your long-day plan:

• Immediately after: Spray calves, quads, hip flexors, and lower back.
• Massage cream into calves and quads with slow, circular strokes (60–90 seconds each muscle group).
• Hydration + light snack within 30–60 minutes. Later that evening:
• Repeat spray + cream on the sorest areas.
• 5 minutes legs-up-the-wall or gentle breathing to switch to “rest and digest.” 

Why it works:

• Frequent, light applications support ongoing relaxation as fatigue evolves through the day—crucial for multi-day training blocks.

What you’re feeling: Big-session soreness after a week of desk time; calves, hamstrings, lower back, and shoulders often take the hit.

Your smart weekend sandwich:

• Pre-session: Light mist on calves and lower back; warm up as usual.
• Post-session: Spray sore zones; layer cream; then take an easy 10-minute walk.
• Next morning: Repeat spray + cream, then 3–5 minutes of mobility to keep DOMS at bay. 

Why it works:

• Consistency over the 24 hours post-effort is the difference between “can’t move” and “ready for round two.”

Pre-move: Light spray on likely hotspots (calves, hamstrings, lower back). Let it absorb before dressing.

Post-move: Spray target areas, then massage cream to extend magnesium contact time and lock in moisture.

PM routine: Spray calves/feet; cream into tight spots (calves, quads, neck/shoulders) to support deeper sleep.

Sensitive skin? Start with a light mist and a pea-sized amount of cream. Patch test first. Avoid broken skin.

• Keep moving: Gentle mobility and easy walks > total stillness.
• Hydrate and eat enough: Especially protein and carbs around training.
• Sleep: Your biggest recovery lever—use your PM spray + cream ritual to wind down.
• Progress gradually: Small jumps in volume or intensity reduce “surprise DOMS.”