RECOVERY & REGENERATION
Enhance Healing. Protect Movement. Sustain Performance.
Recovery isn’t a passive process, it’s a strategic tool. Whether you're an elite athlete or simply aiming to stay active and pain-free as you age, how you recover determines how long and how well you perform.
As part of the musculoskeletal longevity framework, Dr Sam Botchey places recovery and regeneration at the centre of his Longevity & Performance Medicine approach. His role as a Consultant in Sport, Exercise & Musculoskeletal Medicine gives him the unique ability to integrate musculoskeletal, metabolic, and hormonal recovery into a single, tailored plan that restores movement, reduces pain, and extends your physical resilience.
Why Recovery & Regeneration Are Essential for Longevity
Recovery is when adaptation, healing, and strength-building happen, not during the training itself.
-
Inadequate recovery leads to inflammation, injury, hormonal dysregulation, and musculoskeletal breakdown.
-
As we age, recovery slows, due to changes in hormones, tissue repair speed, and sleep quality.
-
Active individuals often overlook recovery until symptoms appear: stiffness, fatigue, recurrent pain, or reduced performance.
Dr Botchey’s approach treats recovery as a precision tool, tailored to your physiology, training status, and longevity goals.
RECOVERY & REGENERATION
Strategies to Optimise Recovery & Regeneration
Dr Botchey develops personalised recovery strategies that combine clinical insight, performance science, and regenerative medicine, all structured around your goals.
✔️ Regenerative Therapies
-
PRP Injections – Support tissue healing in chronic or acute musculoskeletal injuries
-
Shockwave Therapy – Stimulates regeneration in tendons, fascia, and enthesis points
-
Prolotherapy / HA Injections / Arthrosamid® – For joint recovery and long-term MSK support
-
Ultrasound-Guided Precision – Ensures safe, accurate delivery of all injectable therapies
✔️ Recovery Protocol Integration (Led by Dr Botchey, delivered by trusted specialists)
-
Manual Therapy & Active Recovery – To restore movement and reduce stiffness
-
Strength & Conditioning Adjustments – Rehab-integrated loading based on readiness
-
Clinical Exercise Physiology Support – For VO₂ recovery, gait retraining, and load management
-
Sleep, Nutrition & Supplement Optimisation – Supporting recovery with targeted strategies (e.g. magnesium, collagen, adaptogens, protein timing)
✔️ Hormonal & Metabolic Support
-
If recovery is persistently impaired, hormone optimisation may be explored (andropause/menopause management, cortisol rebalancing, etc.)
At-Home Recovery Self-Checks
Self-Check - What It Tells You
-
Resting HR / HRV trends - If your nervous system is under-recovered
-
Muscle soreness >72 hrs post-workout - Incomplete tissue repair or improper loading
-
Morning stiffness >30 mins - Inflammatory signalling or poor overnight recovery
-
Reduced grip strength or poor balance - Early fatigue or neuromuscular fatigue
-
Poor sleep or energy dips during day - Hormonal dysregulation or under-recovery signs
✅ Consistent signs of poor recovery mean it’s time to assess, test, and adjust, before injury or burnout occurs.
Who This For?
-
Active individuals with recurring MSK pain or injury
-
Athletes struggling with fatigue, inflammation, or performance plateaus
-
Professionals balancing high cognitive/physical output with poor recovery
-
Men and women in midlife whose recovery isn’t what it used to be
-
Anyone preparing for high-load physical events (e.g. marathon, cycling trip)