Recovery Isn’t One-Size-Fits-All.

What’s Your Recovery Type?

Some bodies bounce back fast, others need more attention, and many of us miss the signals until pain shows up.

Take our 1-minute quiz below to find out your recovery type and what your body needs most.

Quick Recovery Quiz

1. When you wake up in the morning, you usually feel…
A) Rested and ready to go (1 point)
B) Somewhat refreshed but still sluggish (2 points)
C) Tired and unready to face the day (3 points)

2. During a typical day, your energy levels are…
A) Steady and strong most of the time (1 point)
B) Up and down, with periods of fatigue (2 points)
C) Low and hard to sustain (3 points)

3. After a hard workout, you feel ready to train again in…
A) 1 day (1 point)
B) 2 days (2 points)
C) More than 2 days (3 points)

4. How often do you do something to actively switch off your stress response (e.g. meditation, walking, nature time, breathing)?
A) Daily or almost daily (1 point)
B) A few times a week (2 points)
C) Rarely (3 points)

5. How many days per week are you under high stress that isn’t offset with recovery time?
A) 0–1 days (1 point)
B) 2–3 days (2 points)
C) 4+ days (3 points)

6. Do you program regular rest days into your week?
A) Yes, consistently (1 point)
B) Sometimes (2 points)
C) Almost never (3 points)

Your Recovery Type

4–5 Points: The Resilient
Quick to recover, just stay consistent.

• Bounce back fast after activity

• Aches resolve quickly

• Healthy habits are working

6–8 Points: The Weekend Warrior
Solid recovery, but stress and rest could use more focus.

• Recover well most of the time

• Occasional fatigue or soreness

• Consistency in rest makes the difference

9–12 Points: The Stressed System
Your body is asking for help.

• Frequent soreness or low energy

• Injuries take longer to heal

• Stress or poor recovery patterns are holding you back

💡 Recovery is about more than stretching or foam rolling.
When we work with clients, we help them see that lasting recovery is about sleep, stress, energy, and lifestyle not just movement.

👉 Ready for a personalized recovery plan? Contact us to find out what your results mean and take the next step in your recovery journey.

From Shoulder Pain to Running Strong: Michelle’s Story

Michelle, a busy DC professional and mom of three, had been through three other PTs and injections for her shoulder pain — but nothing worked. Lifting her arm overhead felt impossible.

After starting at DPP:

• She regained full shoulder function.
• Addressed long-term hamstring and hip issues.
• Progressed from barely running 1 mile to confidently running 5 miles — and now has a half marathon on her bucket list.

“If you want to do the work and get it done, this is the place to go.” – Michelle

Contact us to learn more about how our services can support your journey.

The District Performance & Physio Team

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