train smarter
eat with purpose
recover on purpose
train smarter
eat with purpose
recover on purpose
train smarter
eat with purpose
recover on purpose
train smarter
eat with purpose
recover on purpose
train smarter
eat with purpose
recover on purpose
train smarter
eat with purpose
recover on purpose
train smarter
eat with purpose
recover on purpose
train smarter
eat with purpose
recover on purpose
train smarter
eat with purpose
recover on purpose
train smarter
eat with purpose
recover on purpose

Ellen Sanders, DPT

Recovery Science Editor — Ellen Sanders holds a Doctor of Physical Therapy degree with a clinical focus on sports rehabilitation. Before joining Peak Form Journal she spent years translating post-injury protocols for competitive athletes back into safe training loads. She edits the site's recovery and injury-prevention coverage, and is the reason every recovery claim on this site is checked against actual rehabilitation literature before it runs.

Coming Back: One Athlete's Road from ACL Tear to Competition
September 2026
12 min read

Coming Back: One Athlete's Road from ACL Tear to Competition

Nine months from surgical table to competition floor. The rehabilitation timeline, the psychological battle, and the milestones that actually matter after ACL reconstruction.

Cold vs. Heat Therapy: When to Use Which
September 2026
12 min read

Cold vs. Heat Therapy: When to Use Which

Ice baths and saunas both aid recovery — but through different mechanisms. Timing matters more than temperature.

Does Foam Rolling Actually Work? What 23 Studies Say
September 2026
12 min read

Does Foam Rolling Actually Work? What 23 Studies Say

The evidence for foam rolling is more nuanced than the fitness industry admits.

Why Grip Strength Predicts Longevity Better Than Cardio
September 2026
12 min read

Why Grip Strength Predicts Longevity Better Than Cardio

A hand dynamometer might be the most important tool in your gym. The research on grip strength and mortality is staggering.

The 5-Minute Mobility Routine That Prevents Most Gym Injuries
September 2026
12 min read

The 5-Minute Mobility Routine That Prevents Most Gym Injuries

Five movements, five minutes, before every session. This routine addresses the mobility deficits behind 80% of gym injuries.

8 Signs You're Overtrained (Not Just Tired)
September 2026
13 min read

8 Signs You're Overtrained (Not Just Tired)

Overtraining syndrome is real, underdiagnosed, and takes weeks to months to resolve. Know the warning signs.

Sleep and Muscle Recovery: What Happens When You Close Your Eyes
September 2026
12 min read

Sleep and Muscle Recovery: What Happens When You Close Your Eyes

Growth hormone, protein synthesis, testosterone — the most anabolic thing you do all day happens in bed. Here is the science of sleep and recovery.

How Sleep Affects Performance More Than Training Volume
September 2026
12 min read

How Sleep Affects Performance More Than Training Volume

Stanford sleep researchers found that extending sleep to 10 hours improved sprint times, free-throw accuracy, and reaction time in collegiate athletes.

Stretching Before vs. After: What Research Shows
September 2026
12 min read

Stretching Before vs. After: What Research Shows

Static stretching before exercise reduces strength. Dynamic stretching before exercise improves it. After exercise, both work. Here is the evidence.