{"id":9201,"date":"2022-02-07T11:59:59","date_gmt":"2022-02-07T19:59:59","guid":{"rendered":"https:\/\/www.vionicshoes.com\/blog\/?p=9201"},"modified":"2025-03-31T09:55:01","modified_gmt":"2025-03-31T16:55:01","slug":"proper-recovery-timeline","status":"publish","type":"post","link":"https:\/\/www.vionicshoes.com\/blog\/proper-recovery-timeline\/","title":{"rendered":"Proper Recovery Timeline"},"content":{"rendered":"<p><a href=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2022\/02\/Proper-Recovery-Timeline.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-9202 size-full\" src=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2022\/02\/Proper-Recovery-Timeline.jpg\" alt=\"Two young women resting after hard training\" width=\"341\" height=\"512\" srcset=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2022\/02\/Proper-Recovery-Timeline.jpg 341w, https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2022\/02\/Proper-Recovery-Timeline-200x300.jpg 200w\" sizes=\"auto, (max-width: 341px) 100vw, 341px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Getting back into working out isn&#8217;t just emotionally agonizing, it can be physically taxing too even if you are equipped with the right tools and <\/span><a href=\"https:\/\/www.vionicshoes.com\/orthotics.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">orthotics<\/span><\/a><span style=\"font-weight: 400;\"> to get the job done. You might be flung into the painful world of Delayed Onset Muscle Soreness (DOMS) where you can deadlift 300 pounds on a Monday and find it impossible to bend down to tie your shoelaces by Wednesday.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But don\u2019t worry, a <\/span><span style=\"font-weight: 400;\">sore muscle <\/span><span style=\"font-weight: 400;\">is far from a bad sign. They\u2019re an indicator of an essential component of regular exercise: recovery. But what exactly is recovery and why does it matter<\/span><\/p>\n<h2><strong>Recovery 101<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Informally, the <\/span><span style=\"font-weight: 400;\">recovery process<\/span><span style=\"font-weight: 400;\"> is the best part of any harrowing workout regimen: the rest days. Formally, recovery is the period of adaptation from exercise-induced stress to homeostasis.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After a workout, the body naturally works toward achieving a state of relaxation. It does this by returning your heart rate back to a resting state, recovering depleted stores of glucose and glycogen by signaling hunger, replenishing lost fluids by making you thirsty, and repairing intentionally damaged muscle tissue, with the latter occurring mainly while you sleep.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s helpful to think of three broad types of recovery:<sup>1<\/sup><\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Immediate recovery<\/b><span style=\"font-weight: 400;\"> \u2013 This is the rest in the short time between successive periods of stress such as between reps in a workout routine. For example, your heart rate increases and your breathing deepens to improve blood flow and oxygenate cells.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Short-term recovery<\/b><span style=\"font-weight: 400;\"> \u2013 This rest occurs between sets of workouts such as between sets of interval sprints or high-intensity circuits. For instance, activation of the parasympathetic nervous system leaves you feeling relaxed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Long-term recovery<\/b><span style=\"font-weight: 400;\"> \u2013 This is the rest that occurs between workouts. As an example, muscle tissue repair in the form of DOMS occurs 1-2 days after working out with the replenishment of glycogen stores, and more.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This article will primarily address what proper long-term recovery looks like. You can interrupt this process by not giving your body the <\/span><span style=\"font-weight: 400;\">recovery time<\/span><span style=\"font-weight: 400;\"> it needs to achieve homeostasis. Just like a treadmill, low-quality rest between workouts will get you nowhere.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, high-quality rest will give you the necessary energy to exercise at an equivalent or higher intensity than before. In other words, such rest is vital to improving your long-term health, athletic performance, and general wellbeing. Without it, you are committing to a lifetime of injury, future health complications, and\u2014perhaps worst of all \u2014endless DOMS.\u00a0\u00a0<\/span><\/p>\n<h3><strong>How Long Does Proper Muscle Recovery Take?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">So let\u2019s address the elephant in the room: What is the optimal recovery timeline for the average person? Although the question is tempting, the truth is that there isn\u2019t one universal answer. In fact, understanding muscle recovery requires rejecting the one-size-fits-all approach.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A beginner resistance-training workout usually needs a day-long period of recovery while a more demanding high-intensity interval workout will mandate two to three days. But that\u2019s not all. Your <\/span><span style=\"font-weight: 400;\">muscle recovery time<\/span><span style=\"font-weight: 400;\"> is also dependent on your level of fitness, age, diet, the intensity, duration, and volume of your exercise routine, your physiological state on the day of your workout, and more.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of looking for an all-encompassing answer, it&#8217;s much wiser to account for everything that can affect your <a href=\"https:\/\/www.vionicshoes.com\/blog\/10-post-workout-recovery-tips\" target=\"_blank\" rel=\"noopener\">post workout recovery<\/a>. This includes:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The quality of rest you get<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your nutritional profile<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The intensity of stress you are dealing with<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your workout regimen including exercise frequency and intensity<\/span><\/li>\n<\/ul>\n<h2><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-9203 size-full\" src=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2022\/02\/Proper-Recovery-Timeline1.jpg\" alt=\"Young man ridin a bicycle\" width=\"512\" height=\"342\" srcset=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2022\/02\/Proper-Recovery-Timeline1.jpg 512w, https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2022\/02\/Proper-Recovery-Timeline1-300x200.jpg 300w\" sizes=\"auto, (max-width: 512px) 100vw, 512px\" \/><\/h2>\n<h2><strong>What Post Workout Recovery Looks Like\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">There isn\u2019t just one way to rest after a workout.<sup>2<\/sup><\/span><span style=\"font-weight: 400;\"> Here are some of the methods through which you can incorporate healthy muscle recovery into your lifestyle.<\/span><\/p>\n<h3><strong>Recovering Passively<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Passive recovery is synonymous with being a couch potato between workouts. It is a period of complete rest where you avoid any form of exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This type of rest works best for certain kinds of workouts like high-intensity interval workouts or training for a marathon. But as specified earlier, your fitness level and other factors will play a key role in how much passive recovery you require.<\/span><\/p>\n<h3><strong>Recovering Actively<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Active recovery involves light movements between workouts. If you love walking, get into your <\/span><a href=\"https:\/\/www.vionicshoes.com\/women\/sneakers\/casual-sneakers.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">slip-on sneakers<\/span><\/a><span style=\"font-weight: 400;\"> and head to your favorite park, or take your bike for a ride around the neighborhood. This form of recovery is recommended for anybody experiencing energy slumps from going from intense periods of activity to complete inactivity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These low-impact movements promote blood flow throughout the body to speed up <\/span><span style=\"font-weight: 400;\">muscle repair<\/span><span style=\"font-weight: 400;\">. Since blood works as a transport system, it also circulates and discards the waste built up in your body from the stress of an <\/span><span style=\"font-weight: 400;\">intense workout<\/span><span style=\"font-weight: 400;\">. The key is selecting movements that keep your body engaged without making you fatigued.<\/span><\/p>\n<p><a href=\"https:\/\/www.vionicshoes.com\/orthotics.html\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-8162 size-full\" src=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2021\/05\/Arch-Support-Inserts-CTA.jpg\" alt=\"shop-arch-support-inserts\" width=\"998\" height=\"234\" srcset=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2021\/05\/Arch-Support-Inserts-CTA.jpg 998w, https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2021\/05\/Arch-Support-Inserts-CTA-300x70.jpg 300w, https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2021\/05\/Arch-Support-Inserts-CTA-768x180.jpg 768w\" sizes=\"auto, (max-width: 998px) 100vw, 998px\" \/><\/a><\/p>\n<h3><strong>Releasing Muscle Tissue\u00a0<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Your <\/span><span style=\"font-weight: 400;\">muscle tissue<\/span><span style=\"font-weight: 400;\"> undergos physical damage when you exercise. But what doesn\u2019t kill them, makes muscle tissues stronger. As they repair, they grow bigger, denser, and in nearly all cases, tighter. For this reason, releasing strained muscles is an effective way to recover your body after strenuous training. You can do this by:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dynamic stretching before working out<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Foam rolling right before and after exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Massaging problem areas on rest days<\/span><\/li>\n<\/ul>\n<h3><strong>Sleeping Well\u00a0<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Any regular gym-goer is aware of the difference a good night\u2019s rest makes, especially for hitting record-breaking lifts. Sleep works because, once you enter the deep sleep stage, your body produces a good amount of human growth hormone (HGH), while keeping cortisol low.<sup>3<\/sup><\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This hormonal state is optimal for muscle growth and a vital component in recovery. To get adequate amounts of deep sleep, keep your environment cool, block out all sources of light, and do your best to fall asleep at the same time regularly.<\/span><\/p>\n<h3><strong>Eating Right<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">As overstated as the phrase \u201cabs are made in the kitchen\u201d is, it&#8217;s difficult to undermine the role nutrition plays in muscle development. Muscles are actual protein, or at least 80% of them are.<sup>4<\/sup><\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This protein needs to be sourced from the essential amino acids found in high-quality food sources.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, getting a good dose of dietary vitamins and minerals impacts aspects of health like the synthesis of proteins, bone strength, organ function, and immunity. To put it simply, <\/span><span style=\"font-weight: 400;\">proper recovery after workout<\/span><span style=\"font-weight: 400;\"> is incomplete without sound nutrition. Incorporate more lean proteins, whole grains, raw and cooked vegetables, fruit, and probiotics into your diet.<\/span><\/p>\n<p><a href=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2022\/02\/What-Post-Workout-Recovery-Looks-Like-2.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-9204 size-full\" src=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2022\/02\/What-Post-Workout-Recovery-Looks-Like-2.jpg\" alt=\"Pair of sneakers and dumbells on the grass\" width=\"512\" height=\"342\" srcset=\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2022\/02\/What-Post-Workout-Recovery-Looks-Like-2.jpg 512w, https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2022\/02\/What-Post-Workout-Recovery-Looks-Like-2-300x200.jpg 300w\" sizes=\"auto, (max-width: 512px) 100vw, 512px\" \/><\/a><\/p>\n<h2><strong>Tips To Improve Recovery And Prevent Injury <\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">With so many variables to account for, getting recovery right might appear challenging. But here are some tips to keep you on track.<\/span><\/p>\n<h3><strong>#1 Determine Your Recovery Needs\u00a0<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Based on your age, lifestyle, fitness level, type of workout, and fitness goals, your period of recovery can look very different from someone else\u2019s. Determine the amount of <\/span><span style=\"font-weight: 400;\">recovery time<\/span><span style=\"font-weight: 400;\"> you need to get high-quality rest.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This will require some trial and error before you determine your natural recovery period, and which form of rest works best for you. A typical recovery timeline can be anywhere between 6 hours (usually for athletes or competition training) to 48 hours between workouts.<\/span><\/p>\n<h3><strong>#2 Split Training By Muscle Group<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Cross-training is the practice of working separate muscles in separate workouts. Hence, cross-training affords you the benefit of having an active lifestyle while incorporating recovery.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can cross-train by doing the same or different workouts. For instance, running, boxing, and strength-training work different movements, endurance states, and muscle groups.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, some people cross-train by only practicing resistance training splits. Some popular workout splits for strength training circuits are as follows:<sup>5<\/sup><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Upper-lower split<\/b><span style=\"font-weight: 400;\"> \u2013 Involves working your back, chest, biceps, triceps, and core on one day and saving your glutes, hamstrings, quad muscles, and calves for a separate day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push-pull-Legs split <\/b><span style=\"font-weight: 400;\">\u2013 Involves using pushing muscles like your chest, triceps, and shoulders on one day, working pulling muscles like your back and biceps on the next day, and all leg muscles on the third day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Full-body split <\/b><span style=\"font-weight: 400;\">\u2013 Involves working all muscle groups in each workout but varying the compound movements used to target them on different days. For instance, squats on day one followed by deadlifts on day two.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When splitting workouts, remember to account for your preferences and lifestyle. A key facet here is that you can follow the aforementioned workout splits by mixing different styles of exercise. For example, you can incorporate a push-day and a pull-day at the gym but opt for swimming as a way to train your legs.\u00a0<\/span><\/p>\n<h3><strong>#3 Incorporate Regular Flexibility and Mobility Training<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Flexibility training isn\u2019t just about getting the splits. It stimulates proper recovery after workouts by protecting muscles from tears, elongating muscles that have grown short from strength training, and improving posture, and alignment.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Similarly, training your mobility improves your range of motion, an essential ability for day-to-day tasks. Both flexibility and mobility decline with age. Other factors like regular weightlifting or chronic inactivity can accelerate this decline.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Perhaps the most important point is the fact that your level of mobility and flexibility determine how prone to injuries you may be.<sup>6<\/sup><\/span><span style=\"font-weight: 400;\">\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stretching is also one of the most important steps of <a href=\"https:\/\/www.vionicshoes.com\/blog\/4-tips-for-what-to-do-before-and-after-exercise\" target=\"_blank\" rel=\"noopener\">what to do before exercise and after exercise<\/a>. By incorporating dynamic stretches as a warmup, <\/span><span style=\"font-weight: 400;\">static stretching<\/span><span style=\"font-weight: 400;\"> on your <\/span><span style=\"font-weight: 400;\">rest day<\/span><span style=\"font-weight: 400;\">, and mobility training post working out, you can set yourself up for good recovery between workouts, while simultaneously preventing potential injuries. A bonus is that this type of training makes for a great stressbuster.\u00a0 So, be sure to learn <a href=\"https:\/\/www.vionicshoes.com\/blog\/how-to-stretch-after-a-walk\" target=\"_blank\" rel=\"noopener\">how to stretch<\/a> properly.\u00a0<\/span><\/p>\n<h2><strong>For Shoes That Support Your Recovery, Try Vionic<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Like icing on a cake (or blueberries in a protein shake) the right workout shoe boosts recovery by protecting you from injuries like heel pain and foot fatigue. Blending style with the seamless support of orthotics, <\/span><a href=\"https:\/\/www.vionicshoes.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Vionic\u2019s<\/span><\/a><span style=\"font-weight: 400;\"> p<\/span><span style=\"font-weight: 400;\">odiatrist-designed footwear incorporates excellent arch support with flattering silhouettes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With a spectrum of sneakers ranging from <\/span><a href=\"https:\/\/www.vionicshoes.com\/men\/active-and-sneakers\/active-sneakers.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">walking shoes for men<\/span><\/a><span style=\"font-weight: 400;\"> to <a href=\"https:\/\/www.vionicshoes.com\/recovery-footwear\" target=\"_blank\" rel=\"noopener\">recovery sandals<\/a>, Vionic has ideal footwear for your recovery. What\u2019s more, every pair promotes healthy alignment from the ground up with innovative <\/span><a href=\"https:\/\/www.vionicshoes.com\/vio-motion-support\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Vio-Motion Support<\/span><\/a> <span style=\"font-weight: 400;\">technology. <\/span><span style=\"font-weight: 400;\">For foot support to ensure your workout <\/span><i><span style=\"font-weight: 400;\">HIITs<\/span><\/i><span style=\"font-weight: 400;\"> the spot, try Vionic.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Sources:\u00a0<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">NASM.<\/span><i><span style=\"font-weight: 400;\"> Exploring the Science of Recovery.<\/span><\/i> <a href=\"https:\/\/blog.nasm.org\/the-science-of-recovery\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">https:\/\/blog.nasm.org\/the-science-of-recovery<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\">Everyday Health. <\/span><i><span style=\"font-weight: 400;\">Post-Workout Muscle Recovery: How To Let Your Muscles Heal and Why. <\/span><\/i><a href=\"https:\/\/www.everydayhealth.com\/fitness\/post-workout-muscle-recovery-how-why-let-your-muscles-heal\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">https:\/\/www.everydayhealth.com\/fitness\/post-workout-muscle-recovery-how-why-let-your-muscles-heal\/<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\">NCBI. <\/span><i><span style=\"font-weight: 400;\">Role of Sleep and Sleep Loss in Hormonal Release and Metabolism. <\/span><\/i><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3065172\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3065172\/<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\">iPB. <\/span><i><span style=\"font-weight: 400;\">Protein, Strength and Muscle Growth<\/span><\/i><span style=\"font-weight: 400;\">.\u00a0<\/span><a href=\"https:\/\/www.internationalproteinboard.org\/protein-matters\/Proteinstrengthandmusclegrowth.htm\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">https:\/\/www.internationalproteinboard.org\/protein-matters\/Proteinstrengthandmusclegrowth.htm<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\">Set for Set. <\/span><i><span style=\"font-weight: 400;\">The 5 All-Time Best Workout Splits.<\/span><\/i> <a href=\"https:\/\/www.setforset.com\/blogs\/news\/best-workout-splits\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">https:\/\/www.setforset.com\/blogs\/news\/best-workout-splits<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\">NCBI. T<\/span><i><span style=\"font-weight: 400;\">he Relationship Between Range of Motion and Injuries in Adolescent Dancers and Sportspersons: A Systematic Review. <\/span><\/i><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5874564\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5874564\/<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400;\">NCBI. <\/span><i><span style=\"font-weight: 400;\">Role of Sleep and Sleep Loss in Hormonal Release and Metabolism. <\/span><\/i><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3065172\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3065172\/<\/span><\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p><a class=\"more-link\" id=\"excerpt\" href=\"https:\/\/www.vionicshoes.com\/blog\/proper-recovery-timeline\/\">Read More &gt;<\/a><\/p>","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2607],"tags":[],"class_list":["post-9201","post","type-post","status-publish","format-standard","hentry","category-health-wellness","dwtl normal"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/posts\/9201","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/comments?post=9201"}],"version-history":[{"count":6,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/posts\/9201\/revisions"}],"predecessor-version":[{"id":12532,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/posts\/9201\/revisions\/12532"}],"wp:attachment":[{"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/media?parent=9201"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/categories?post=9201"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/tags?post=9201"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}