Every few minutes the helicopters whirred overhead, back and forth, bringing loads of water to quench the wildfire that burned in Colorado鈥檚 Clear Creek Canyon. I was cat-sitting for my friend whose apartment sat right at the mouth of the canyon, separated from the Goltra Fire only by a highway and a river. By all reports, the wildfire was smoldering, not raging, along the south-facing hillsides that flanked the canyon鈥檚 mouth, but I knew wildfires could flare up in an instant. Topher, the cat, seemed unphased despite my constant nervous glances out the window. I knew the crags Skinny Legs, Bumbling Stock, and Stumbling Block were in the burn zone, and as the buzz of the helicopters went on incessantly, I couldn鈥檛 help but wonder: Once we stop the flames, then what? What happens to crags after a wildfire?

Ultimately, the Clear Creek crags would only flirt with the wildfire. No lives lost, no evacuations or threats to human structures, and these crags only remained closed for a few months. As I dug into the scattered history of wildfires impacting crags鈥攕omething that is becoming ever more common in the U.S. and around the world鈥擨 found that the Goltra Fire hardly registered as significant. But as I talked to land managers and developers, one thing remained true regardless of a fire鈥檚 size鈥攖he climbing community and public land managers often don鈥檛 really know what to do in their aftermath. But ask the right people, and dig through decades of Mountain Project forums, and the scattered community knowledge starts to piece together.

***

In the last 25 years, fires have left their mark on both iconic crags and beloved neighborhood zones. Some fire-affected crags quickly became climbable after cleaning spalling rock with a pry bar, including at the Ghost Town Crag and Sinks Canyon, both near Lander, Wyoming, and the local sandstone crags near Santa Barbara, California. Other crags have suffered from extensive closures after their natural landscapes were laid to waste, including Ten Sleep, Granite Mountain, Washington Pass, the South Platte, Queen Creek Canyon, Lover鈥檚 Leap, Poudre Canyon, and Echo Cliffs. Other crags鈥攍ike Elephant Knob in the Sierras, and parts of Cochiti Mesa, New Mexico鈥攁re permanently unclimbable, even decades after the fires ravaged the area. But this isn鈥檛 just happening in the West. Rumbling Bald burned in 2016 and the north gorge of the Red River Gorge closed in 2020 due to fires. And, of course, one particular fire shook the international climbing world when in 2022. That fire wasn鈥檛 just flirting when it brushed up against the crag that housed La Dura Dura (5.15c), one of climbing鈥檚 hardest testpieces.

After the 2024 Goltra Fire in Clear Creek, I talked to a land manager at Jefferson County Open Space (JCOS) about how they evaluate and rehabilitate crags after a fire. Like most land management agencies, JCOS does not take on liability related to climbing鈥攊t鈥檚 up to the individual to survey our hardware, and any risk is our own. But as climbing areas get busier and busier, land managers have begun partnering with climbers to share expertise and coordinate resources. JCOS in particular has proven to be one of the most progressive organizations in this space, yet even they do not have a formal framework for addressing wildfire impacts on crags. However, Eric Krause, visitor education and relations interim manager at JCOS, says that no matter how wide the burn area, or how hot the fire, there are three areas of concern for crags: natural hazards, rock integrity, and hardware integrity.

Natural Hazards

The most common impact of wildfires is the natural hazards they leave behind. One stand-out example is the Caldor Fire that ravaged Lover鈥檚 Leap in 2021. The fire burned for 69 days before it was fully contained, covering 221,835 acres and destroying 1,003 structures. The rock in Lover鈥檚 Leap was largely unaffected due to the absence of large trees beneath the walls. However, the rock quality isn鈥檛 the only thing that impacts any given climbing day. First you have to get there鈥攁nd in Lover鈥檚 Leap, the approaches were now a mess.

Petch Pietrolungo, owner of Lover鈥檚 Leap Guides and local living in Strawberry, California, since 1993, was one of the main community members leading the post-fire recovery. Bushes had been razed from the earth, and fallen trees blocked paths in all directions. The Forest Service had begun to clean up official trails鈥攂ut climbing approaches weren鈥檛 considered part of that domain and they were stretched for funding anyway. Pietrolungo and other locals took it upon themselves to rebuild the approaches, removing debris and lining them with rocks to discourage social trails.

But the fire鈥檚 effects still linger. Pietrolungo says that, now, the major hazard at Lover鈥檚 Leap is falling old growth trees. During strong winds, these massive tree trunks are snapping 20 feet up. Pietrolungo estimates these trees could be a hazard for the next five to 10 years.

Wildfires can also cause significant rock fall, erosion, and even landslides. While land management agencies have the expertise and experience to address natural hazards鈥攁nd indeed are required to on official trails鈥攄ue to staffing and funding limitations, natural hazard mitigation can result in extended closure periods.

And then there is the intangible. Wildfires can result in what New Mexico climber Josh Smith calls a barren 鈥渕oonscape.鈥� Not only is the plant life gone, but so too are the animals who depended on it. More than safety concerns of falling rock or crisped corpses of trees, the barrenness can lend itself to a certain existential horror.

Rock Integrity

In 2022, the world-famous climbing in Oliana, Spain, suffered one of the worst fires our community has ever seen: the wall of sculpted, featured warm-ups were reduced to flaky choss, and classic testpieces like Crimptonite (8b+), T1 Full Equip (8b+), and Mishi (8b) were all so damaged developers didn鈥檛 know if they could ever return to their original brilliance. Oliana鈥檚 destruction was due to thermal spalling鈥攖he limestone had gotten so hot that weak features of rock (which are generally the protrusions that make for the best handholds and feet) had flaked off.

A study published in 2023 by Pablo Yeste-Liz谩n and fellow researchers compared the fire impacts in Oliana to another 2019 fire in Spain that damaged a granite crag near Madrid called Cadalso de los Vidrios. The extreme level of spalling that happened in Oliana, and indeed how high up on the routes this mechanical change to the rock was found, was very unique. According to the study, 鈥淭he climbing walls [in Oliana] are located on the top of a steep slope with upward winds. This generated a 鈥渃himney鈥� effect during the fire, which projected a hot stream toward the upper parts of the wall, so the effects of thermal spalling appear higher in the wall, up to 30 to 40 meters high.鈥�

Despite how dire it seemed at first, climbers can be extremely resourceful. After I heard of Michaela Kiersch鈥檚 impressive onsight of Crimptonite in 2024, I had to check back in with Chris Frick, one of the climbers leading the recovery effort at Oliana. Was Crimptonite climbable again?

Frick reported that the original line isn鈥檛 possible anymore, at least not at 8b+/14a. Jorg Verhoeven bolted a variation by using the bouldery start of T1 Full Equip (miraculously unaffected) and traversing into Crimptonite. Kiersch onsighted this variation. The original start has had its hardware replaced, but due to missing holds it is considered 鈥渁n ugly project at a very high level.鈥� No one has cleaned or re-bolted the warm-ups, and they remain unclimbable.

The extensive level of rock damage is also related to the very nature of the rock. Yeste-Liz谩n鈥檚 study notes that 鈥渓imestone may be more impacted by fire due to the conversion of aragonite to calcite, the thermal degradation of organics, and the expulsion of water.鈥� In other words, limestone quickly heats up, loses water, and flakes off.

But other rock types can be affected by high temperatures caused by wildfires as well. According to the same study, while granite can be more resistant to fire, it too can lose strength, change in color, and peel or crack. And during the Las Conchas Fire that swept through Cochiti Mesa, New Mexico, in 2011, various desert face climbs, composed of a soft stone called Bandelier Tuff, were made utterly unclimbable. Local climber Mike Tritt went on a scouting mission after the fire, and reported on Mountain Project: 鈥淭he fire was hot enough to separate the layers of patina from the rock. Without the patina I doubt there is anything solid enough to climb.鈥�

Hardware Integrity

How wildfires can and do impact hardware integrity is the trickiest and most specialized consideration after a wildfire鈥攁nd the knowledge out there is sparse at best.

For Bobby Hutton at , a gear retailer known for its extensive break-testing videos, his main concern with bolts, of any kind, that have been through a wildfire is not how high heats might impact the bolt鈥檚 strength, but rather how such heats could obliterate corrosion resistance properties鈥攎aking fire impacts a long term problem for hardware, rather than an immediate risk. Hutton has experienced the dire impacts of wildfires himself: 鈥淭he Caldor fire in 2021 burned my home and many of the crags I love. Of the 15 or so crags [where] I鈥檝e done development or rebolting, 12 have been affected by wildfire.鈥�

After his home burned, he recovered several brand new hangers that had been exposed to heats estimated at above 1763 degrees Fahrenheit. When he tested these rusted hangers, they performed well under pull tests, breaking at forces well above what they were originally rated to fail at. But he still had concerns about the long term corrosion resistance of the bolts. What good was the strength of the hanger now, if it would rapidly corrode in a few years?

In the real-life example of Oliana, when Yeste-Liz谩n and fellow researchers anchor-tested bolts on various parts of the affected wall, the results showed the bolts鈥� strength to be in good condition, despite oxidation. Of greater concern was how rock spalling and weakness interacted with hardware integrity. In several instances, rock immediately around or behind the bolt had chipped and spalled off, leaving some of the bolt itself exposed, and the hanger no longer flush with the rock.

Watch route developers in Oliana assess the flaky, burnt stone with wall hammers. Video courtesy of Chris Frick.

Frick certainly noticed these concerns, and his rebolting effort was comprehensive. Though he prioritized oxidized hangers and any bolts with spalling nearby, he also took no chances: 鈥淚f you start to rebolt, you do the whole line.鈥�

The question of whether glue-in bolts can melt at high temperatures is also not fully settled. Hutton reports that some types of adhesive used by climbers are rated to deal with fire. Others don鈥檛 have that rating. Until fully tested, and when the type of glue used is unknown when inspecting a wildfire-affected glue-in, it is better to be safe rather than sorry. As Hutton says, 鈥淚n bolt replacement there has been a long term theory that you could use a torch to soften the adhesive and remove the bolt. We have tested it and it is possible with certain types of glue, but far from practical鈥攚e saw lots of damage to the rocks before the heat penetrated deep enough to weaken the glue. So wildfire damage to glue-ins is possible but I would expect to see rock damage first.鈥�

With the 2011 Las Conchas fire at Cochiti Mesa and surrounding areas, another consideration was the fire damage to traditional anchors, like trees and existing webbing. After the Lover鈥檚 Leap fire, Pietrolungo found a handful of gear that had been dropped from climbs into the now nonexistent bushes, all burnt to a crisp, and evidence that fixed or stuck gear would also dramatically change in character after a fire.

In the relatively minor case of the Clear Creek crags in the burn zone of the Goltra Fire, the JCOS team asked an anonymous local route developer to do an unofficial evaluation of the hardware at the affected crags. While the generous volunteer did not see any damage obvious to the naked eye鈥攍ikely meaning that the fire did not get hot enough to oxidize any of the hangers or cause spalling of rock鈥攚ith no standardized process, the evaluation was inherently limited and informal. Perhaps it鈥檚 time for more than that.

***

Wildfires are an increasing risk to gateway communities and the crags we love. One 2016 study found that fire burn area in the US has doubled in the last half century, in large part due to climate change and legacies of fire suppression. While fire mitigation strategies have been extensively discussed elsewhere, fire recovery processes in the specific context of climbing and safety have not. Because climbing causes so many tricky liability questions for land managers and climbing communities, there is also frequently a division or confusion about who is responsible for evaluating crags after a wildfire. While most climbers I talked to about this topic had positive relationships with rangers and land managers, they weren鈥檛 interested in giving already underfunded land agencies any further burdens in exchange for a more regulated fire recovery process. But then these other elements of crag safety are left to the climbing community to address on a volunteer basis. As with Oliana, the recovery of specific climbs might be left to the whims of volunteers. And what if no volunteer rises from the ashes?

It left me wondering: with scraps of knowledge buried in the brains of our generous developers, gear testers, and the local crag rat, what would it take to formalize a framework, conduct more comprehensive testing, collect scattered knowledge, and better equip our communities?

The post What Happens to Crags After a Wildfire? appeared first on 国产吃瓜黑料 Online.

More and more athletes have been tapping into THC/CBD products to try to enhance their performance, feel less pain while training or competing, or aid their recovery from workouts, which includes improving their sleep.

The use of THC鈥攖he primary psychoactive compound from the cannabis plant鈥攆or recreational purposes is currently legal in 24 states (medical use is legal in 39 states), with some states only allowing hemp-derived forms of THC. A by the University of Colorado at Boulder found little evidence of performance-enhancing effects of THC for athletes, but significant evidence that participants had greater enjoyment during and after their workouts.

To find out for myself how THC affects workouts, for the past couple of months, I鈥檝e been testing a range of hemp-derived THC/CBD mints called AthleTHC that are meant to support athletes of all kinds.

AthleTHC hit the scene in December听 2024. Two Brazilian Jiu Jitsu athletes鈥攁 power lifter and an ex-Navy Seal鈥攚ho鈥檇 found success with their Kill Cliff CBD products, created three formulas of THC-based mints. Each one is blended with non-psychoactive CBD, CBG, CBC, and/or THCV, which are all derivatives from the cannabis plant with different effects.

Here鈥檚 how , Rebound, Flow, and Power, have worked for me over the past months.

Rebound: THC (2mg), CBD, CBC

I鈥檝e taken the Rebound formula mostly in the evenings after snowboarding or running, or on evenings when other people might have a beer after work or wine with dinner. It makes me feel relaxed, content, and less easily annoyed. I sleep better. I say amusing (to me, anyway) things while watching TV. If I have a nagging pain of any sort, it takes the edge off. I either feel my pain less, or think I feel my pain less. Or don鈥檛 care as much that I have pain. However, whenever I pop one, I鈥檓 maybe a little鈥攚hat was I going to say?鈥� inconsequentially forgetful.

WHY: Two milligrams of THC is considered a micro-dose, but since individual tolerances vary, it may be a regular or even mega-dose. THC is straight-up weed (hence, my feelings of amusement post-mint). is known to relax, reduce pain caused by inflammation, lower anxiety, and treat sleep and even seizure disorders. Studies suggest that the addition of CBD to this mint, and the other two (as well as to any other edible with THC), either of THC or . In my anecdotal studies, I鈥檝e found CBD to generally mellow out THC. Like CBD, is non-psychoactive. It鈥檚 been studied for its therapeutic potential as anti-inflammatory, antibacterial, anticonvulsant, anti-depressant, and pain-blocker.

Flow: THC (2mg), CBD, CBG

I鈥檝e tested the Flow formula a few times while snowboarding. (It is called 鈥淔low,鈥� after all.) I鈥檝e also used it once while running (from home; I did not drive). I鈥檝e found it, indeed, makes my activity feel flowy鈥攕mooth snowboarding turns (in my head or in reality, tbd), and focused foot placement on rocky trails (I didn鈥檛 trip and felt in flow). It makes putting away laundry less tedious. It makes puttering around doing yardwork a happy and effective activity instead of a chore. It makes sitting down to work on things I find boring feel pleasant. This one also helps me sleep. The Flow mint might be my favorite of the three.

WHY: The formulation of the Rebound mint and the Flow mint are similar鈥攂oth have THC and CBD鈥攂ut the addition of CBG rather than CBC creates a different effect鈥hough it鈥檚 possible that this is in my head. Like CBD, is non-psychotic. Current studies reveal that CBG has therapeutic effects of reducing inflammation, protecting the central nervous system,听 managing pain, helping metabolic syndrome, and even aiding cancer treatment. It can also be used as an antibacterial. CBG has been shown to work like acetaminophen by inhibiting the same enzyme.

Power: THC (2mg), CBD, THCV

The Power formula has scared me. For one thing, the thought of 鈥淧ower鈥� edibles of any sort leads me to believe that听 I鈥檒l go into a weightlifting rage and pull a muscle. Or I鈥檒l run too intensely up my local hill and yell at the top of my lungs from the summit. Even the color is intimidating: while the Rebound mint is white with a cool mint flavor, and the Flow mint is green and spearmint, Power is cinnamon red. Red means rage.

But, in the pursuit of science and journalism, I did it. I popped one and headed out my door for an afternoon run. I may have thought a downed yard waste bag was a lion for a millisecond. I also may have seen faces carved into trees that weren鈥檛 there, and considered adding two miles to the end of my run for fun until my nagging calf brought me back to reality.

According the AthleTHC, the Power mint is 鈥渕eant to increase energy and support focus鈥� and provide a 鈥漨ore stimulating experience.鈥� Did the THC enhance my performance? I鈥檓 not sure; I ran pretty slowly. Did it hinder it? No. I found myself a little dizzy before I headed out the door. While on the run, I felt okay, albeit, a little crazy.

WHY: I am not sure why I felt slightly hallucinogenic on my run, as the third ingredient in this mix, , lacks the psychoactive properties of THC. Along with decreasing appetite, THCV is known to increase metabolism, which increases energy. Maybe that鈥檚 why I felt a touch crazy. It鈥檚 possible that it was the THC, I hadn鈥檛 eaten much, and I knew I had THC in my system and so my brain was open to things it wouldn鈥檛 be otherwise. THC has been known to elevate heart rates; that鈥檚 why it鈥檚 no longer a banned substance in . I have not gauged my heart rate after ingesting a POWER mint. Perhaps I need more research.

THC for Athletes: Promising, but More Testing Needed

I appreciated that AthleTHC mints come in little tins that make them inconspicuous and easy to carry, although the cover says 鈥淎thleTHC鈥�. But then again, do we need to hide the name of products like these, in the wellness category and aimed at athletes? People drink beer. People do all sorts of things鈥攃razier than microdosing marijuana鈥攖hat are socially and legally accepted.

With more and more THC/CBD products on the market, maybe micro-dosing for athletics (or, any reason) will become more normalized. But like drinking alcohol and other normalized habits of adults, THC usage comes with .

One downside I听 experienced: Twice after weekends of testing, I鈥檝e found Monday and Tuesday to be particularly annoying. Life stresses tend to get to me more than usual. According to , 鈥渨ithdrawal鈥� symptoms can include everything from irritability to changes in mood. I don鈥檛 think my experiment got me to the point of addiction, but I can easily imagine how taking something that makes you feel good can become addictive: You want to feel good again.

That said, I found that microdosing mints, used responsibly, appear to have the ability to help athletes recover with relaxation and improved sleep, find flow in activities, and improve mood. It might even enhance power lifting or high-intensity workouts (if hallucinations don鈥檛 get in the way). All things in moderation, and like any substance that鈥檚 only legal to those over 21, I鈥檓 keeping these things hidden from the developing brains of my children while sharing with my adult friends.

In conclusion, while significant data has been collected in this study, findings are somewhat inconclusive and could benefit from future testing.

The post I Tested THC Formulated for Athletes. Here鈥檚 What I Experienced. appeared first on 国产吃瓜黑料 Online.

As a food writer, I practically live on TikTok, saving recipes and nutrition hacks to try. One ingredient that keeps popping up in my social media feed? Aloe vera.

When you type 鈥渁loe vera鈥� in the search bar of TikTok, you鈥檒l come across clips of creators touting the purported health benefits of this ingredient. You鈥檒l spot home cooks blending the jelly-like substance into smoothies and hikers rubbing the plant鈥檚 juices on their skin to soothe sunburns.

I鈥檝e appreciated aloe long before it became a trend. As a Haitian-American, Caribbean culture runs through my veins, so I鈥檓 familiar with the gel as the succulent grows on many islands. (Fun fact: Aruba even has an entire dedicated to the plant.) My grandmother, whom I grew up with, often kept aloe leaves on the kitchen counter, right beside her other natural remedies. Whenever the sun got the best of me, I knew she鈥檇 have a cool slab of that green leaf ready for me. She听was ahead of her time.

I鈥檒l always follow her advice without hesitation, but I鈥檓 wary of听viral trends. Let鈥檚 be honest: people often exaggerate the effectiveness of wellness hacks. Luckily, you can鈥檛 really go wrong with aloe vera.

The Health Benefits of Aloe Vera Gel

Let鈥檚 start with a quick disclaimer: eating either aloe vera gel from the plant鈥檚 leaves, unprocessed gel with no additives, or drinking aloe juice is safe, but you should not ingest aloe vera gel-based skincare products. While you can find aloe vera skincare products marketed as pure, some may actually be 98- or 99-percent pure. This means they can include other ingredients that are OK for your skin, but not for consumption, like alcohol, an antiseptic, or lidocaine, a numbing and pain-relief agent that is great for treating sunburns or itchy bug bites.

Aloe Vera Is a Hydration Powerhouse

Aloe vera helps hydrate your body when ingested (and when applied to the skin) due to its high water and electrolyte content (particularly magnesium and potassium), says , a registered dietitian based in New York. 鈥淭hese minerals help replenish electrolytes lost through sweat, making aloe vera a potential addition to post-exercise hydration,鈥� she says.

Scientific evidence also suggests that consuming aloe vera gel improves blood circulation and supports kidney, liver, gallbladder, and digestive functions, says , a registered dietitian nutritionist based in Hawaii.

It Can Reduce Pain and Inflammation When Applied to the Skin

show that aloe vera offers natural analgesic (pain-relieving) and anti-inflammatory properties, says , a board-certified dermatologist based in Toronto. This is thanks to compounds in the plant called anthraquinones, which 鈥渂lock the synthesis of enzymes and hormones responsible for pain and inflammation, relieving discomfort, swelling, and redness,鈥� she explains.

For sunburns or scrapes, you don鈥檛 need much鈥攋ust a thin layer of aloe vera gel will do the trick. Be sure to avoid applying it to open wounds, Yadav says. 鈥淚鈥檇 also recommend refrigerating the aloe gel if possible鈥攖he added cooling sensation can be very soothing,鈥� she says.

How Much Aloe Vera Gel Is Safe to Ingest Daily?

Nutritionists typically recommend starting small, with about two ounces (approximately one-quarter cup) per day, until your body adjusts. This is because anthraquinones also have a laxative effect, which can cause diarrhea when consumed in excess, says Amy Davis, a registered dietitian nutritionist based in New Orleans, Louisiana.

I Tried These 4 Aloe Vera-Based Recipes

Despite all of the amazing health benefits of aloe vera, I鈥檒l be honest: it鈥檚 not that appetizing on its own. It tastes bitter, and its slimy texture doesn鈥檛 feel great on the tongue, so I set out to find delicious ways to enjoy the clear goo. These are the few recipes I discovered and tested. Here鈥檚 how it went.

1. Fruity Mint, Avocado, and Aloe Vera Smoothie

TikTok creator shared a smoothie recipe that involves blending one cup of frozen pineapple, half an avocado, half a cup of spinach, four mint leaves, half a cup of water, half a cup of aloe vera gel (I substituted this for instead because it鈥檚 easier to find in grocery stores and helps you skip the process needing to extract gel from the plant), and the juice from half a lime.

鈥淭his smoothie contains healthy fats from avocado, fiber from the pineapple and spinach, and added electrolytes and nutrients from the aloe vera,鈥� says Davis. To make it even more balanced, try adding a source of protein, like half a cup of Greek yogurt or a few spoonfuls of protein powder,听she says.

Emerick recommends reaching for this smoothie as a hearty snack or post-workout drink to aid recovery.

The Verdict: Creamy, Refreshing, and Nostalgic

This smoothie transported me to my maternal homeland of Bermuda. The pineapples and citrus give it a bright, tropical, and sweet taste. The avocados impart a delicious creaminess, too. All the ingredients blended together nicely, masking the bitterness of the aloe vera.

To test its effects on satiety, I blended up this shake after my morning barre class to see if it would keep me full until lunch. It definitely did the job.

(Watch the author make the fruity mint, avocado, and aloe vera smoothie in her kitchen. Video by Ashia Aubourg)

2. Aloe Vera and Agave Lemonade

Lemonade is one of my go-to hacks for loading up on good-for-you ingredients. (If you haven鈥檛 tried creatine lemonade, you totally should.)

This recipe by on TikTok is simple and took me less than five minutes to make. To prepare this lemonade, I combined half a cup of aloe vera juice with the juice of two lemons, one-and-a-half cups of water, and a tablespoon of agave. Then, I poured it over ice once I was ready to enjoy it.

This drink is packed with hydrating ingredients like aloe vera and water, says Emerick. It also has a good dose of vitamin C, thanks to the lemon, which 鈥渂oosts immunity and supports skin health,鈥� she says.

The Verdict: Crisp and Refreshing听

I’ve been hiking more now that the weather is warming up, so I jumped at the chance to pour this lemonade into my insulated water bottle and take it with me. As I tackled the steep inclines, sipping this drink kept me feeling good.

The sourness from the lemon and sweetness from the agave masked any harsh notes from the aloe vera. Moving forward, I鈥檓 keeping a pitcher of this in my fridge.

3. Grainy Mustard and Aloe Vera Salad Dressing

I was first introduced to aloe vera vinaigrette while traveling to St. Lucia, and I鈥檝e been hooked ever since. I鈥檝e made a few variations of this topping on my own, but recently, while Googling how to incorporate aloe juice into salad dressings, I came across an idea from the food blog that had a similar ingredient makeup to the one I tasted during my travels. I knew I had to try it.

Following this recipe, I blended half a cup of olive oil, a quarter cup of grainy mustard (which tends to be spicier and more robust in terms of flavor than the yellow squeeze-bottle stuff), three tablespoons of honey, a third of a cup of aloe vera juice, or gel from a four-inch piece of an aloe leaf, three tablespoons of fresh basil, and two tablespoons of lemon juice.

鈥淭his aloe vera dressing has plant-based fats (from the olive oil), a touch of sweetness from the honey, and overall, healthier ingredients compared to many store-bought options, which can contain high amounts of sodium, added sugar, or artificial ingredients,鈥� says Davis. To kick it up a notch, Hoch recommends adding ground flaxseeds (about a quarter cup) for an extra boost of omega-3s.

The Verdict: I鈥檒l Be Putting It on Everything.

While it didn鈥檛 taste exactly like the one I first enjoyed in St. Lucia, this version still exceeded all of my expectations. It鈥檚 filled with basil flavors, similar to pesto, which helps calm the bitterness of the aloe vera in this recipe.

I poured it over a simple salad of crunchy lettuce, yellow peppers, red onions, and croutons. This topping was the star of the show. I can鈥檛 wait to use it again. I plan to drizzle it on pasta, wraps, or grilled chicken in the future.

4. No-Churn Chocolate Coconut and Aloe Vera Ice Cream

Perhaps the most exciting recipe I found was this tutorial from TikTok creator , who turns this gooey plant gel into ice cream. The best part? No fancy machine is needed.

Instead of using an ice cream maker, the creator relies on a no-churn method, and all you need is a freezer-safe bowl. To make this frozen dessert, I blended a cup of coconut cream, a cup of cashews, three tablespoons of maple syrup, one tablespoon of cocoa powder, and three tablespoons of aloe vera juice. Then, I poured the mixture into a bowl and let it thicken up in the freezer for at least six hours.

鈥淭his recipe, which combines coconut cream, cashews, maple syrup, cocoa powder, and aloe vera, is rich in calories, healthy fats, and protein,鈥� says Emerick. (One cup of cashews has over a whopping of protein.) But since it鈥檚 pretty high in sugar, she recommends enjoying it as an occasional sweet treat rather than a daily dessert.

The Verdict: Unreal.

Honestly, I鈥檓 predicting that aloe vera ice cream might be the next viral trend. For starters, it鈥檚 so easy to pull together. It took me under five minutes to get it in the freezer (though you鈥檒l need to be patient while it solidifies!).

The result was a creamy, light, and smooth frozen dessert filled with delicious chocolate flavors. You can鈥檛 taste the harsh taste of aloe at all. It satisfied my sweet tooth, and I can鈥檛 wait to make it again with other fun add-ins like matcha, strawberry syrup, or vanilla.

As a bonus: if you鈥檝e got leftover aloe from any of these recipes, don鈥檛 toss it鈥攖rust me, your skin will thank you.

Want more of听国产吃瓜黑料鈥檚 Health stories?听.

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The most overlooked part of every training program? Motivation. It鈥檚 the key to showing up, pushing through your plateau, and making big gains in performance. But staying motivated is easier said than done. That鈥檚 why we talked to coaches and athletes and training experts and got their top tips on getting your mental game in shape. Put their advice into action, and there鈥檚 no limit to what you can achieve.

Choose a Just-Right Goal

Beginning a fitness routine without a clear goal in mind is like setting off on an expedition without a map鈥攅ven with the best of intentions, there鈥檚 just no telling where you鈥檒l end up. Instead, pick a measurable objective, like a personal record in a 5K, completing a century ride, or competing in your first triathlon. Your goal should be a stretch, but still feel attainable.

Keep It Personal

“Almost anybody with the proper training and mindset can accomplish big goals,鈥� says cycling coach Kristen Bonkoski. But keep your goals personal, like finishing your first half-marathon or beating your previous pace. 鈥淲hat you don鈥檛 want to do is set goals based on other people, like 鈥榝inish in the top 20,鈥欌�� Bonkoski says.

Expand Your Goal Setting

Don鈥檛 be afraid to include mental goals, says Brianna Cope, a pro surfer, avid runner, and ambassador for KT Tape. For example, in Cope鈥檚 last marathon, her goal was to squash the negative self-talk that plagued her in past races. Also consider social goals, like running a 10K with a friend or family member, or joining a group ride on a new route.

Set a Schedule

Whatever your goal, you鈥檒l also need a deadline. How long it will take you to train depends on your current fitness level, but six to eight weeks is reasonable for a shorter-distance goal, like your first 10K. For longer distances or bigger reaches, give yourself more like 16 weeks. Setting a realistic schedule helps with motivation because you鈥檙e less likely to get discouraged by what seems like an impossible task.

Stick With It

Everybody has moments when enthusiasm wanes. That鈥檚 normal. But you can prevent these moments from undermining your training. Try connecting with a trainer, friend, or local club鈥攊t鈥檚 harder to bail when someone is expecting you. Calendar out your workouts for the week to make sure a day doesn鈥檛 get away from you. Lay out your gear the night before your workout so you鈥檙e ready to go when it鈥檚 training time.

Embrace Recovery

A surefire way to sap your motivation? Working out too much. Your body needs recovery time to build strength between workouts, and without it, you鈥檙e more likely to feel tired and sore, and suffer the kind of mental fatigue that keeps you home on the days you should be going hard. Here鈥檚 how to best incorporate rest into your training.

• Take at least one rest day per week, maybe two. For athletes who are training hard, Bonkoski also builds in a rest week every month, with much reduced effort.
• Don鈥檛 confuse 鈥渞est day鈥� with 鈥渟pend the whole day on the couch.鈥� If it feels good, try a more mellow activity: swimming, yoga, a walk with a friend. This kind of 鈥渁ctive recovery鈥� keeps blood flowing, helping flush out the waste products you鈥檝e created during exercise and aiding in muscle repair.
• Take care of the basics. Get at least 8 hours of sleep; eat fruits, veggies, and complex carbs to refill your body鈥檚 stores; and hydrate, hydrate, hydrate.

Boost Recovery

Tape It: Many athletes and trainers swear by kinesiology tape for sore or painful spots. 鈥淭ape allows more blood flow to the area, which can increase recovery,鈥� says , a sports chiropractor and KT Tape ambassador. With , you get flexible support that maintains full mobility and is long-lasting (wear it for up to seven days). Reducing post-workout soreness helps you feel your best for your next effort, and helps keep you on track to reach your goals.

Cool It: For decades, sore athletes have reached for an ice pack to help reduce post-exercise pain. Icing is popular because it reduces swelling and relieves pain鈥攂ut you can do better than sticking a bag of frozen peas on an achy joint. The is a reusable, flexible compression sleeve that comes in three sizes for comfortable use everywhere from knees to elbows to ankles. There鈥檚 no leaking, sliding around, or warming up too quickly: Just store it in the freezer and slide it on after a workout.

Since 2008, has been revolutionizing the sports medicine industry with the most technologically advanced and recognized kinesiology tape and recovery products. KT Tape kinesiology tape provides localized increase in blood flow to relieve pain and provide support for muscle pain and common injuries. And now, KT has introduced a line of KT Health products to include topical pain relief, diabetes care, ice/heat treatment, footcare, and more. The purpose of KT is to provide solutions that empower movement to unleash every body’s potential for everyone from everyday athletes to the pros.

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If you鈥檙e a runner, walker, yogi, rock climber, or participant in nearly any active pastime, your feet endure a tremendous load, making your choice of footwear critical. While most people spend hours researching the perfect workout shoes, they give far less attention to their recovery shoes鈥攚hat they wear after the workout session is over.

Neglecting your feet after a workout or run can exacerbate foot alignment problems and muscle soreness, impeding your foot’s ability to recover. Recovery footwear is designed to support your tired feet, allowing them to move in their natural patterns and accelerating the recovery process while helping relieve any aches and pains.

Whether you’re nursing sore arches, rebuilding after a long run, or just relaxing, these recovery shoes, slides, and sandals will keep your feet happy and your performance at its best.

At A Glance

• Best Overall:
• Runner-Up:
• Best Value:
• Best Recovery Sandal:
• Best Recovery Slide:
• Best Recovery Shoe:
• Best Rugged:
• Best for Plantar Fasciitis:
• Best Winter Recovery Shoe:
• How to Choose Recovery Footwear
• How We Tested
• Meet Our Lead Tester

Best Overall

Kuru Moment

Pros and Cons
鈯� Adjustable strap for better fit
鈯� Supportive heel cup and footbed
鈯� Ribbed footbed
鈯� Stiff, thick midsole reduces ground proprioception

From the moment you slip into the Kuru Moment, it鈥檚 clear that cushioning, comfort, and support are the shoe鈥檚 main priorities. Specifically designed to reduce foot and heel pain, the Kuru Moment quickly became a unanimous tester favorite. One tester called it 鈥渨ildly comfortable鈥� and said, 鈥淚t鈥檚 one of the models I kept popping on after the wear test or at the end of the day or post run/workout,鈥�

Underfoot, the thick EVA midsole strikes a balance between plush cushioning and structured support, creating a soft yet stable foundation. A deep heel cup gently secures the heel, while the pronounced arch support provides reliable lift and alignment. The Moment offered noticeable relief for my chronic heel pain, delivering extended pain-free comfort post-run.

A ribbed footbed provides a pleasantly tactile feel with each step that adds to the overall comfort. The heavily padded adjustable velcro strap enables a fine-tuned fit regardless of your foot width.

Available in two sleek, dark, monotone colorways, this slide-style sandal has a refined, sporty aesthetic. While many recovery sandals can appear a bit unpolished, the Moment strikes an elevated look that鈥檚 ideal for running errands or casual outings.

Runner-Up

Topo Rekovr 2

Pros and Cons
鈯� Easy slip-on design
鈯� Comfortable, natural feeling
鈯� Wool upper runs hot

Another favorite among all our testers, the Topo Rekovr 2 won over our hearts and tired feet. Reminiscent of your coziest slipper, it combines dynamic support and a comfortable, wide-toe-box fit with suburb traction. One tester raved, 鈥淭his is by far my favorite slip-on I鈥檝e ever owned.鈥�

Where the Rekovr 2 really shines is in the outdoors. Its easy slip-on design is paired with a tacky Vibram outsole offering traction that reminded us of Topo鈥檚 award-winning trail shoes. One tester found it to be the perfect choice for wearing around the cabin, by the fire pit, or for short outings like waiting at the bus stop with the kids, while another kept them by the door for sure-footed trips across the yard to feed his dogs or check the mail, regardless of the weather.

Found to promote good foot health by the American Podiatric Medical Association, the Rekovr 2 features a modest stack height of 23 millimeters in the heel and 20 millimeters in the forefoot with a semi-flexible sole for a natural recovery experience. Ribbed insoles provide a tantalizing sole massage with a cushioned, comfortable step-in feel.

Its only flaw, which kept it from claiming the title of best overall, is the antimicrobial blended wool upper that retains heat. It can feel stuffy in hot and humid conditions, making it only a cool weather choice, whereas the Kuru Moment can be worn for more of the year.

Best Value

Velous Hoya Adjustable Slide

Pros and Cons
鈯� Soft footbed
鈯� Lightweight
鈯� Good arch support
鈯� Adjustable strap adapts fit for different feet
鈯� Questionable durability

The Velous Active Slide delivers impressive value for its price. It features one of the softer footbeds we tested over a firmer outsole. The combo delivers a cushioned underfoot feeling with added structure and durability. One tester described it as 鈥渋ncredibly lightweight, with excellent arch support and a secure fit.鈥�

The Active Slide provides a balance between stability and flexibility. The deep heel cup not only enhances stability around the rear foot but also helps align the foot with each step, minimizing strain. Meanwhile, the comfortable, structured arch support offers relief for those with flat feet or high arches. Flex grooves in the forefoot encourage a smooth, natural stride, allowing the toes to move freely during push-off while maintaining just enough overall support. What really stood out was the adjustable strap. At this price point, you rarely find a customizable fit that accommodates a variety of foot shapes and widths.

Remarkably lightweight, it feels airy, almost like you鈥檙e wearing nothing while still getting a cushioned underfoot experience. The downside, one tester noted, is that they 鈥渇eel much less substantial than every other slide we tested.鈥� Still, priced competitively, they provide one of the best bangs for your buck.

Best Recovery Sandal

OOFOS OOriginal Sandal

Pros and Cons
鈯� Secure fit
鈯� Uber soft footbed
鈯� No half sizes

The OOFOS OOriginal Sandal emerged as the best thong-style sandal in our test group. 鈥淭he cushioning, styling, and arch support all combine to make a well-packaged, functional, and extremely comfortable pair of footwear,鈥� said one tester.

Pioneers in using ultra-cushioned materials and molded arch support, OOFOS has set the standard for thong-style comfort. At the heart of the OOriginal Sandal is the OOfoam technology鈥攁n uber-soft foam that鈥檚 extremely shock-absorbing and squishy. Many testers found the foam just what they needed after a hard workout. One tester with severe heel pain found the soft foam coupled with the deep contoured footbed eased his suffering. Another tester, however, said the foam footbed lacked stability and made his feet work harder鈥攑roviding an active recovery but not relaxed support.

Made from closed-cell foam, these sandals boast impressive durability, standing up to daily wear and tear. The moisture- and bacteria-resistant material keeps them fresh even with extended use, and best of all, they鈥檙e machine washable for easy cleaning.

The straps are made with the same soft foam that鈥檚 underfoot, giving the sandal a comfortable and accommodating fit. Even our narrow-footed tester, who typically struggles with sizing issues, found these fit well. The only caveat is they only come in full sizes. If you鈥檙e in between sizes, we recommend sizing down.

Best Recovery Slide

Hoka Ora Slide

Pros and Cons
鈯� Stable platform
鈯� Smooth rockered feeling
鈯� Some may find it firm
鈯� Stiff strap

The Hoka Ora Slide brings that classic thick-soled and uber-comfortable Hoka experience to a recovery slide. 鈥淚t has a 鈥渧ery similar underfoot feel to most of Hoka鈥檚 inline footwear,鈥� noted one tester.

That鈥檚 because the Ora Slide features their signature early-stage meta-rocker technology in which the midsole is cut away under the forefoot creating an upward curve that rolls you forward with each footstep. The injection-molded sugarcane EVA midsole runs on the firmer end of the spectrum, providing a less squishy but very stable platform. Still, I found that the Ora Slide provided ample cushioning as well as heel support, effectively easing my chronic heel pain.

The strap is made from the same firm EVA material as the midsole and has a ton of structure. While none of our testers found it uncomfortable, one found the fit less than ideal on his irregular, gnarled feet. Those with particularly wide or narrow feet might prefer more adjustability for a better fit through the midfoot.

Weighing in at just over seven ounces, it鈥檚 remarkably light on the feet and easy to wear. Perhaps the best part is the selection of over twenty different colorways. With so many options, you鈥檙e sure to find a pair that matches your style and preferences.

Best Recovery Shoe

Roll Recovery Superplush

Pros and Cons
鈯� Comfortable knit upper
鈯� Fosters natural foot movement
鈯� Versatile, wear-all-day look and feel
鈯� Not as supportive as some

While most recovery footwear options favor comfort over looks, the Roll Recovery Superplush manages to combine both. With its sleek design and premium materials, it offers a stylish alternative without compromising on the comfort and support needed for tired, aching feet.

Perfect for running errands or just lounging around the house, the Superplush is easy to slip on and off, yet one tester noted: 鈥漁nce on, the fit held securely enough I didn’t have to worry about sliding around or clenching my toes to stay in the shoe.鈥�

Instead of a stiff, thick sole that some find prescriptive, the Superplush offers a flexible and grounded underfoot experience, allowing your feet to move freely. One tester praised it as offering 鈥渁 stable, comfortable platform that feels supportive without being overbearing.鈥�

The standout feature of the shoe is the soft, stretchy knit upper. It鈥檚 incredibly breathable, making it ideal for all-day wear in warmer temps, and it feels luxuriously soft against the skin. Slipping these on was akin to stepping into a pair of cozy slippers.

As an added bonus, rest assured that you鈥檙e buying a sustainably made product. The Superplush uses Bloom Foam technology, which replaces petroleum-based materials with eco-friendly, algae-derived alternatives, reducing environmental impact without sacrificing comfort or performance.

Best Rugged

Arc鈥檛eryx Kragg

Pros and Cons
鈯� Sleek design
鈯� Comfortable, stretchy upper
鈯� Grippy Vibram outsole
鈯� Expensive

If there’s one thing Arc’teryx excels at, it鈥檚 seamlessly blending form and function with clean, attractive aesthetics, and the Kragg is no exception. This shoe is an absolute stunner. Originally built as a slip-on approach shoe for rock climbers, the Kragg is so comfortable it quickly became my go-to when I need a stylish, plush, easy on/off option for recovery.

Perfect as a travel shoe or jetting around town, the Kragg features a stretchy single mesh upper that鈥檚 streamlined and extremely accommodating. The interior is so soft and smooth against the skin that it鈥檚 perfect for going sockless.

The soft, collapsible heel wrap鈥攔esembling neoprene鈥攇ently molds to the shape of your heel, providing a snug yet nonconstricting feel. Inside, the removable insole doubles as the midsole, providing just enough underfoot cushioning to dampen landings without sacrificing sensitivity and sole flexibility. Sturdy TPU and Vibram rubber sidewalls plus a reinforced toe cap provide great protection against rugged terrain. And the Vibram Megagrip outsole shines over rocky terrain with enough grip on dirt to feel secure. I felt secure and comfy in this hybrid active/recovery shoe from the trail to the sofa.

Best for Plantar Fasciitis

OOFOS OOahh Slide

Pros and Cons
鈯� Great arch support
鈯� Soft footbed
鈯� Lightweight
鈯� Not great for narrow feet

Plantar fasciitis can be downright debilitating. The sharp pain radiates through the bottom of your feet and makes even standing difficult. To help ease the agony, you need footwear that provides adequate support through the arch while being soft and cushioned in the heel. Testers found the OOFOS Slide fit that bill better than any other recovery footwear tested. While it may not cure plantar fasciitis, one PF-suffering tester noted, 鈥淚t makes getting through your day a whole lot more comfortable.鈥�

The comfort lies in the exceptionally soft and contoured footbed, complete with built-in arch support. Designed to reduce stress on the knees, ankles, and joints, the patented footbed delivered on its promise, with our testers agreeing it made a noticeable difference in how they felt post-workout. One tester with chronic plantar fasciitis and mobility issues found immediate relief while wearing them.

Beyond its comfortable footbed, the slide is impressively lightweight, offering a barely-there feel. The main drawback is the non-adjustable strap. While it secured most of our tester’s feet comfortably, one tester with very narrow feet found the fit loose and sloppy.

Best Winter Recovery Shoe

Adidas Winter Slip-On Cold.Rdy Boots

Pros and Cons
鈯� Exceptionally warm
鈯� Tough durable outer layer
鈯� Ankle collar鈥檚 snug fit can cause pressure

The Adidas winter slip-on is an excellent choice for those needing a quick and easy-on/off recovery shoe for cold climates. Providing insulation and a weather-resistant exterior, they鈥檙e ideal for slipping on after a ski or snowboard session, taking the dog out in tundra-like conditions or just lounging around on lazy winter days.

Made with a cozy combination of PrimaLoft庐 ECO and PrimaLoft庐 Gold insulation, the interior feels as comfortable as your favorite fleece. These puppies are warm, too鈥攍ike a mini toaster oven for your feet!

Underfoot, the slip-on is firm, grounded, and well-protected. The Continental rubber outsole with a heavily lugged pattern provides outstanding grip while a tough molded toe cap offers a 鈥渓ittle clumsiness protection,鈥� as one tester put it.

Another tester noted that the ankle collar felt slightly snug, creating a bit of pressure along the top of the foot. This pressure eased a bit the longer we wore them, but it鈥檚 something to consider for those with wider ankles.

How to Choose Recovery Footwear

Type: Shoe, Sandal, Slide or Slip-on

Recovery footwear comes in various styles, each offering a slightly different experience that may be more suited for a particular activity or use case. Generally speaking, recovery footwear will come in one of the following designs: shoe, sandal, slide, or slip-on.

Recovery shoes look and fit like your everyday shoes. They have a closed heel and some sort of enclosure device like laces, drawstring, or BOA. Recovery shoes are great for extended uses like running everyday errands or walking longer distances.

Slip-ons are similar to recovery shoes with their closed heel but they stay secure using a stretchy upper, allowing for easy on and off. The closed heel offers stability, while the slip-on design makes them ultra convenient for travel, around-the-house and in-the-yard wear, or for those with busy, on-the-go lifestyles wanting quick shoe transitions.

A sandal, otherwise known as a flip flop, features a flat sole attached to the foot by a Y-shaped strap or thong that sits between the toes. Flip flops are easy to slip on and off, making them great for quick errands and short, casual outings. Because they are usually worn without socks and leave feet open to the elements, they are limited to warmer weather

A slide, like a sandal, is an open-toe shoe. However, instead of a thong, it features a single wide strap or multiple straps across the top of the foot, allowing the shoe to be easily “slid” on and off, hence the name 鈥渟lide.鈥� Slides tend to have a more casual, athletic appearance and are great for lounging around the house and quick errands.

Cushioning

Perhaps the most important aspect of recovery footwear is to make sure you have adequate cushioning and shock absorption as they help relieve pressure on tired feet and support recovery after activity. Cushioning in recovery footwear typically involves soft, dense foam materials like Ethylene-Vinyl Acetate (EVA) that provide a plush feel underfoot. This padding absorbs impact with every step, easing strain on muscles, tendons, and joints. By minimizing the force transferred to the feet, shock absorption can significantly reduce soreness and prevent further strain, making recovery footwear beneficial for post-run care and overall foot health.

How much cushioning is somewhat of a personal preference. Thick, cushioned recovery shoes like the OOFOS Stride will feel soft underfoot but come with the trade-off of reduced ground proprioception and feel. If you prefer more connection with the ground, a lower-cushion option like the Topo Rekovr 2 or Roll Recovery Superplush may be better. Ultimately, the key is finding recovery footwear that feels comfortable and promotes relaxation.

Support

Underfoot and arch support can vary from one recovery footwear to another. Some will have a stiff sole with noticeable arch support, while others will offer a more flexible, natural feeling with minimal support. Like cushioning level, how much support you need depends on your personal preference. However, in general, those needing added stability should look to stiffer options such as the Kuru Moment or Hoka Ora Slide, while others might favor a softer, more adaptable design such as the Topo Rekovr or Roll Recovery Superplush.

How We Tested

For this test, we brought in the expertise of four testers with varied backgrounds鈥攆rom running, rock climbing, and yoga to travel, plus a running store owner who spends all day on his feet. We started by researching the top recovery shoes and sandals based on customer feedback and reviews to determine which shoes and sandals we would test. Based on that research, we tested a total of 17 pairs of recovery shoes and sandals from 11 brands. Testers had a little over a month to wear the sandals and report back with their results. Each tester was asked to rank their favorites across nine different categories.

Meet Our Lead Tester

Cory Smith has been reviewing footwear for 国产吃瓜黑料 since 2014, testing over 70 pairs each year. Splitting his time between Santa Barbara, CA, and Philadelphia, PA, Cory has been an avid runner, rock climber, and skier for more than 30 years. With his 30-mile running weeks and climbing sessions two to three times a week, his feet take a beating, making him a fan of thick-soled, cushioned recovery shoes. In addition to reviewing running gear, Cory operates a private online running coaching business, .

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Calf strength and ankle mobility are crucial for all athletes but particularly runners. When your foot strikes the ground, the functional stability of the whole kinetic chain relies on a strong and agile base. Yet calf muscle exercises are often missing from training routines.

鈥淭he whole complex needs to work together all the way up the totem pole,鈥� says , a board-certified orthopedic clinical specialist with a doctorate in physical therapy.听If you have stiff ankles or calves, or significant lower-leg asymmetries, that could reverberate up the limb and cause听pain in the knees, hips, and back, as well as limit your performance.

Along with the quads, the calves absorb the most impact when your feet land, whether you鈥檙e dropping a cliff on skis or pounding pavement. The calf muscle group is mainly comprised of the gastrocnemius and soleus muscles, which both connect to the Achilles tendon, on the back side of the lower leg. Your calves help bend your knees and are responsible for lifting the heel, a movement called plantar flexion (think of toeing when rock climbing). They also control the opposite movement, dorsiflexion, while they鈥檙e elongated. 鈥淓ccentric loading [when muscles elongate under load] imposes the highest forces on a muscle,鈥� says Scott Johnston, coauthor of . 鈥淚t鈥檚 the primary load that runners experience in their legs鈥攁nd the reason you get sore calves and quads when you run downhill for 2,000 feet.鈥�

There鈥檚 no one-size-fits-all training plan to build strength and resilience in the lower legs. Assess your general calf strength听and ankle mobility鈥攖here鈥� s a helpful guide below鈥攂efore you jump into the exercise progression, and don鈥檛 neglect the recovery moves.

Strength and Mobility Assessments

Single-Leg Heel Raise

What it does: Assesses your concentric calf strength.

How to do it: Stand barefoot on the balls of your feet with your heels hanging off听a step. Hold on to a听wall or doorframe for balance听if necessary, but don鈥檛 use your hands for upward assistance. Lift one leg off the ground, and perform single-leg heel raises, also known as calf lifts, with the other. Move through a complete range of motion, from as low as you can go to as high as you can go. Try to do as many as you can with a full range of motion. Repeat on the other leg.

If you can perform ten听or more single-leg heel raises with a full range of motion, you have adequate calf base strength鈥攆or an endurance athlete鈥攁nd can skip ahead to more sport-specific training (see the Jump Rope听exercise, below).

But听if fatigue sets in and you start to lose your range of motion before ten听complete repetitions鈥攑erhaps,听after three or four reps, you can only lift your heel a couple of inches鈥攜ou鈥檙e probably deficient in calf strength. If that鈥檚 the case, it鈥檚 time to get stronger! Follow the exercise progression below, starting with double-leg heel raises, twice a听week for three weeks, then retest yourself. If you can now do ten听or more single-leg heel raises with a full range of motion, you鈥檙e ready to move on to sport-specific training, but if not, continue working on your general concentric calf strength until you can.

Weight-Bearing Lunge Test (Knee-to-Wall Test)

What it does: Assesses your ankle-joint mobility (dorsiflexion range) and symmetry.

How to do it: If you have a restriction, or stiffness, in one or both ankles, this can cause plantar fasciitis or problems in your calves, knees, hips, and back.听You can do this simple test to assess your ankle-joint mobility at home.

With your toes facing a wall, place one foot roughly a hand width away. Keeping your heel flat on the ground, bend your knee as if you were lunging into the wall. If your knee cannot touch the wall without your heel lifting, move it closer and try again. If your knee easily touches the wall, move your foot back and repeat. The idea is to find the distance where your knee can just barely touch the wall without your heel lifting. This is your dorsiflexion range.

When you find this point, measure the distance between your big toe and the wall. (If the wall has a baseboard, account for its width in your measurement.)听Repeat with the other leg. A distance of five or more inches is considered a normal range of motion; anything less and you should add the Ankle Mobilization with Movement exercise, below, into your routine. Symmetry across your ankles is another key. If one ankle is stiffer than the other, you should work on ankle mobility until they鈥檙e even. If you have a good range of motion that鈥檚 symmetrical across your ankles, the Ankle Mobilization with Movement exercise isn鈥檛 necessary.

Calf Muscle Exercises

Double-Leg Heel Raise

What it does: Builds concentric calf strength (only necessary if you cannot do ten听or more single-leg heel raises with a full range of motion).

How to do it: As听with the assessment test, stand barefoot on the balls of your feet with your heels hanging off a step. Perform full-range-of-motion heel raises (with both legs) for four or five sets of six to ten听repetitions, with a minute rest between each set.

鈥淒on鈥檛 go until failure,鈥� says Johnston. The purpose of this exercise isn鈥檛 to increase the size of the muscle听but to increase its strength, which means you don鈥檛 need to max out.

Once you can do ten听to twelve听reps comfortably, progress to the next exercise.

Heel-Raise Progression (Two Legs Up, One Leg Down)

What it does: Builds eccentric calf strength.

How to do听it: Continue with heel raises, but now use both calves to rise up, then lift one leg off the ground听and lower the other leg听slowly听for听three to four seconds. Like before, perform four or five sets of six to ten听repetitions on each leg, with a minute rest between each set.

Once this exercise begins to feel easy, retest yourself on the single-leg heel听raises. If now you can do ten听to twelve听(or more) single-leg heel raises with a full range of motion, you鈥檙e ready to move on to the sport-specific exercise below. If not, continue with this exercise.

Jump Rope

Only begin this exercise if you have developed enough general strength to complete ten听or more single-leg heel raises with a full range of motion (see above test).

What it does: Loads the calves eccentrically and increases sport-specific muscular endurance.

How to do it: Simply jump rope. Begin with four sets of 15 seconds, progress to six to eight sets of 30 seconds, and eventually plan on doing听ten听sets of 60 seconds, with a minute rest between each set of jumping. Remember to land on your toes, not flat-footed.

Note: You don鈥檛 need a jump rope for this exercise鈥攜ou can jump up and down on your toes in place鈥攂ut a jump rope adds discipline and keeps you honest.

Walking Lunges with Windmill

What it does: Trains multidirectional, functional stability in the foot and ankle.

How to do it: Perform听this exercise simultaneously with the calf-training progression. Stand upright with your feet together, holding a two-to-three-pound weight. Step forward with one foot as you reach your arms forward, and slowly lower into a lunge. (Keep your knee behind your toes on the front leg, and be mindful that your knees don鈥檛 collapse inward as you move because both patterns are correlated with听knee pain.)听Rotate your torso slowly to each side while maintaining a straight leg alignment. Then step forward with the trailing leg to bring your feet together again. Repeat with the other leg in front. Haas stresses the importance of focusing on proper mechanics鈥攓uality of form rather than quantity鈥攂efore you build up the number of repetitions. 鈥淭rain the pattern you want,鈥� she says, 鈥渘ot the one that is the easiest.鈥� Five or six repetitions on each leg is a good starting point.

Recovery

Roll Out

What it does: Myofascial release flushes tension in muscles and connective tissue to improve mobility听and reduce inflammation created during exercise.

How to do听it: After a workout session or day in the mountains, use a lacrosse ball or myofascial-release tool (Haas recommends the ) to roll out the soles of your feet (plantar fascia), then work your way up the kinetic chain. Focus on your Achilles, calf muscles, and the muscle on the outside of your shin (anterior tibialis). Avoid rolling over any knobby bits or boney protrusions, since that鈥檚 often where sensitive connective tissue anchors and nerves hide, too. Spend a couple minutes on each leg to loosen tight tissues. You can also use a foam roller or massage stick.

鈥淢ore is not better, as far as force,鈥� Haas says. Too much pressure can trigger a fight-or-flight听sympathetic response. If you feel pain, your brain can interpret that as a problem听and involuntarily tighten those structures in an attempt to protect them. Gradually increase the pressure until it鈥檚 firm听but not painful.

Ankle Mobilization with Movement

What it does: Improves ankle-joint mobility (dorsiflexion range).

How to do it: If you have an adequate and symmetrical range of motion in both ankles, you can skip this exercise. But if you have a restriction in one or both of your ankles, perform the following exercise. (Use the , described above, to gauge your ankle mobility.)

听an elastic band to an anchor at ground level, and stand facing away from the anchor. Loop the other end of the band over one听foot so that it sits in the crease of your ankle, below your ankle bones. With that foot, step forward to create moderate tension in the band. Gently drive your knee forward and over your toes in a straight line, pause, then return to the starting position. This results in a posterior glide of the talus bone鈥攖he joint mechanics necessary for dorsiflexion. Hold the tension for a few seconds,听then slowly return to the starting position. If your range of motion is really bad, Haas suggests placing your active听foot on a box to improve gliding during the mobilization. Complete ten听repetitions on each side, once daily (ideally after exercise or on its own, but not right before activity until you build stability around the new joint mobility). You should not have pain during this exercise.

Calf Stretch and Ankle Mobility

What it does: Lengthens the calf muscles听and increases ankle and lower-leg mobility.

How to do it: Place the ball of your foot on the edge of a step, and lower your heel to gently sink into a calf stretch. Make sure you can relax into the position to optimize your tissue鈥檚 ability to let go. (Use your other leg as support to ease into the stretch.)听Hold the tension for 30 seconds, then repeat on the other leg. Haas adds that the key to incorporating an ankle-joint glide while stretching is having your toes upward (or heel downward)听as opposed to your foot flat on the floor where this can get missed. If you鈥檙e outside, use rocks, tree roots, a curb, or even your other shoe to achieve the stretch.

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Recovery is about more than comfort, and it鈥檚 about more than rest. To truly recuperate from active pursuits鈥攖rail or road running, cycling, hiking, climbing鈥攜ou need a recovery period that鈥檚 active as well. Athletes who move wisely in the hours or days between efforts return to their sports feeling fresher than those who take 鈥渞est鈥� a little too seriously.

Engaging in gentle activity while you鈥檙e trying to recover promotes blood flow and helps decrease toxins like lactic acid and metabolic waste. to reduce muscle and joint soreness, and even mitigate muscle strains and tears, when done correctly.

Meet the OOmy Stride from OOFOS, a new and recovery shoe intended to lighten the load on your joints and muscles. By decreasing compressive stresses and aiding both mobility and natural gait patterns, these innovative shoes can help outdoor athletes bounce back better and more refreshed.

The Active Recovery Foam

OOFOS emerged as the pioneer of recovery footwear after the 2011 launch of its OOriginal Slides, which utilized two key components to enhance recovery: OOfoam technology and a patented footbed design. OOfoam is the brand鈥檚 secret sauce鈥攁 proprietary material that鈥檚 noticeably different underfoot than other foams. Instead of a midsole foam like you鈥檇 find in a performance running shoe鈥攐ne that鈥檚 meant to harness energy, rebound quickly, and propel runners鈥擮Ofoam does the opposite, says Dan Hobson, head of product design at OOFOS, by prioritizing energy absorption to create a dampening effect.

鈥淲e鈥檝e engineered a technology that is specific to the purpose of recovery,鈥� adds Hobson, 鈥渁nd truly differentiates us from companies using traditional performance foams like EVA, PEBA, and TPU.鈥� back up those claims, showing that OOfoam absorbs as much as 37 percent more impact than regular foams and can reduce load rates up to 88 percent upon impact鈥攁cting as a natural decelerator for the body.

Ashley Caldwell and Justin Schoenefeld know a thing or two about minimizing impact. The U.S. freestyle skiing teammates (Beijing 2022 gold medallists in mixed team aerials) regularly spend training days launching 60-plus feet into the air. To cope with all those landings, both Caldwell and Schoenefeld swear by OOFOS as soon as their ski boots come off. 鈥淢y feet, my ankles, my knees feel so much better,鈥� .

Other outdoor athletes who put heavy stress on their feet agree. Climbing legend recovers in OOFOS to give her feet rest and mobility after long days jammed into climbing shoes. Right out of the box, the pillowy-soft OOfoam makes its case with a noticeably slow rebound and pressure distribution. In short, this foam cradles feet and mitigates the impact forces from every single walking step, plus it relieves body-weight pressure on feet, knees, and back when standing.

The Active Recovery Shoe

Those intentional steps are indeed crucial, especially if your daily life doesn鈥檛 let you slow down. Because a recovery period that鈥檚 active helps outdoor athletes feel better faster鈥攎aximizing improvements from workouts, exercise, or exploration鈥攖he OOmy Stride is built on a new platform that improves on fit, feel, and ride, 鈥渇rom heel strike to toe-off鈥� when compared to prior models.

The Stride features the brand鈥檚 proven OOfoam technology and signature design features that feel instantly supportive under the arch while distributing peak-pressure zones. The introduction of an advanced footbed geometry with rounded heel and deeper flex grooves on the outsole enhance flexibility to provide the Stride鈥檚 smooth, natural walking motion that rolls you through your gait, step by step. 鈥淚t鈥檚 intended to feel like walking on a natural surface, like grass,鈥� says Hobson.

That footbed is paired with an upper featuring an engineered knit collar and four-way-stretch mesh to let feet breathe and splay more naturally. An antimicrobial lining adds freshness, quarter panels secure feet for long strides, and a padded heel collar cushions the Achilles, all of added benefit to the recovery process.

Step in and Start Recovering

As the world becomes more covered in hard, unnatural surfaces鈥攆rom streets to home floors to workspaces鈥擮Ofoam is an advanced technology that can act as a soft-surface simulator, letting you bring the feel of the outdoors with you into every aspect of life.

Put on a pair. Go for a walk. Feel the pressure relief of OOfoam and the supportive footbed that lets this lightweight, flexible shoe do its thing鈥攖hat is, help you return ready for your next outdoor active adventure.

OOFOS is the global leader in recovery footwear, founded by a team of industry veterans looking to help runners and fitness enthusiasts recover better from their workouts. Made with revolutionary OOfoam technology, OOFOS are designed to absorb 37 percent more impact than traditional footwear. They reduce stress on joints to keep anyone, of any activity level, feeling their best. From professional athletes to casual walkers, OOFOS footwear will make your hardworking feet and body feel better鈥攁ll you have to do is feel the OO. For more information, go to .

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The 2022 Tour de France Femmes was decided in the Vosges mountains, during a brutal seventh stage with three category-one climbs. Dutch rider Annemiek van Vleuten attacked on the second climb, then opened up a four-minute gap on the final push of the day, a grueling 3,163-foot ascent of the Grand Ballon. It was the hardest day of the Tour, and with another mountain stage coming the next day, recovery was crucial. But with their legs fried, their cortisol levels soaring, and their nervous systems cranked in fight-or-flight mode, would the riders actually be able to sleep properly?

Surprisingly, the answer was yes鈥攐r at least, mostly. Nine of the Wo尘别苍鈥檚 Tour riders were wearing Whoop bands on their wrists; their data, which was published earlier this year in Sports Medicine鈥擮pen, showed that the riders got an average of 7.6 hours of sleep that night, compared with an overall average of 7.7 hours both before and after the Tour. They did, however, spend a little more time than usual in light sleep and less in restorative REM sleep. Whether that matters in any practical sense is the fundamental question confronting athletes, coaches, and sports scientists as they enter a new era of sleep tracking. The technology is better than ever; we just have to figure out what to do with it.

Tracking Sleep Stages Is Still a Challenge

Sleep is hardly a new biohack, but it has been a hot topic in performance circles ever since neuroscientist Matthew Walker鈥檚 2017 book Why We Sleep. The problem with first-generation sleep trackers, though, was that they relied on accelerometers and basically assumed that if you weren鈥檛 moving, you were asleep. The latest generation of devices is more sophisticated, adding heart-rate measurements and other physiological cues like breathing rate and skin temperature to refine their algorithms, and able to tell the differences between distinct sleep stages. As a result, says Charli Sargent, a sleep scientist at Central Queensland University in Australia and lead author of the Tour de France study, 鈥淭he whole world is becoming a sleep laboratory.鈥�

Companies like Apple, Garmin, Oura, Polar, and Whoop have gotten very good at detecting sleep. Compared with sleep-lab studies, where subjects are wired up to record brain and muscle activity, the latest consumer wearables were typically 86 to 89 percent accurate at determining whether a wearer was asleep or awake, Sargent and her colleagues found. Detecting individual sleep stages, on the other hand, is still a work in progress: the wearables only got it right 50 to 61 percent of the time.

The picture for athletes is more complex. Many of the new sleep-stage algorithms rely on heart-rate variability, or HRV, the subtle fluctuations in timing from one beat to the next. HRV changes with sleep stage, but it鈥檚 also influenced by vigorous exercise. Indeed, Sargent found that HRV was systematically lower after mountain stages in male Tour de France riders. Another new study, led by Marc Poulin of the University of Calgary, had a group of healthy volunteers do a hard interval workout in the early evening, then tracked their sleep with an HRV-based Polar watch as well as collecting gold-standard sleep-lab data. The good news: the accuracy of the sleep tracker was undiminished by the workout.

What Can Athletes Do with the Data?

Overall, then, wearable sleep trackers are already pretty good, and they will likely continue to improve. The next question鈥攖he really hard one鈥攊s what we should do with the data. If cyclists are getting less REM sleep after mountain stages, what should they do differently? 鈥淩ide easier鈥� isn鈥檛 useful advice; and it hardly seems like we need a fancy algorithm to give us the usual sleep-hygiene advice about bedtimes, alcohol, and electronics before bed.

For some people, simply having objective data about when to hit the hay and when to wake up might function as a useful reminder to cover these bases, in the same way a step tracker spurs you to get your 10,000 steps. Athletes might also be interested in seeing how their sleep changes at altitude, as an indicator of whether they鈥檝e acclimatized and are ready for hard workouts. And there may eventually be subtler insights: for example, preliminary data from Poulin鈥檚 lab in older adults suggests that those who don鈥檛 get enough deep sleep are more likely to develop cognitive problems years later. For now, the best approach is to establish a baseline and then look for changes, Sargent says. If you usually get 15 to 20 percent deep sleep and that changes to 10 to 15 percent, you should probably figure out why.

Against these putative benefits, you have to weigh the risks. Poor sleep is not always a problem that can be solved by trying harder and worrying more about it鈥攐r by collecting sleep-tracking data. 鈥淎nxiety related to sleep can be both a symptom and a cause of some types of sleep problems,鈥� Sargent acknowledges. The study that sticks in my mind, from Oxford University in 2018, involved giving subjects bogus feedback about whether they鈥檇 slept well or poorly. Those who were told that they鈥檇 slept poorly the night before reported feeling scattered, fatigued, and cranky. A little bit of data can be a dangerous thing, especially if its accuracy is questionable.

As for the mystery behind the surprising finding that Tour cyclists sleep just fine, thank you very much, even after the physiological disruption of brutal mountain stages, Sargent and her colleagues propose a disarmingly simple explanation. The cyclists prioritized sleep: they went to bed early and consistently, and gave themselves plenty of time there; ergo, they slept well. Earlier studies found that super-intense endurance exercise, especially when repeated day after day, led to diminished sleep鈥攂ut the new generation of athletes are on top of it. There will be plenty to learn in years to come from the new sleep-measurement techniques, combined with robust analytical approaches like machine learning and AI. 鈥淚 consider sleep to be the next frontier in physiology,鈥� Poulin says. But none of it matters if you鈥檙e not putting in your time in the sack.

For more Sweat Science, join me on听听and听, sign up for the听, and check out my book听.

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Like many multisport athletes, I usually experience the changing of one season to another with equal parts excitement for the new crop of sports鈥攁nd equal parts full-body soreness. My legs get hammered in the transition from summer to fall as I move from my sitting sports (i.e., rafting, kayaking, and lifestyling in campsites) to hard-charging uphill sports (i.e., mountain biking and trail running). This year is no exception: I spent the last three weeks starting a training block for the Lithia Loop trail marathon in my home town of Ashland, OR, and all my muscles and joints are feeling it. I figured it was the perfect time to test-drive some of the more popular recovery sandals on the market.

Active recovery footwear is most certainly having a moment. It鈥檚 technically a category as old as the bedroom slipper鈥攁nd has existed as a more purpose-made product for more than a decade. But we seem to be reaching a new peak in active recovery footwear. There are new kicks coming out each season and new recovery technologies debuting every year. Recovery research is increasingly showing us all that we cannot ignore this intrinsic part of the training process. I also need more recovery in my life. And, like many of you, I have grown tired of torturing myself with my lacrosse ball.

This truly luxurious trial let me give my barking dogs, tight hips, and sore calves a break (and potentially a recovery boost). And, as a bonus, I get to help you figure out the best recovery sandals for you. Here鈥檚 what I found.

If you buy through our links, we may earn an affiliate commission. This supports our mission to get more people active and outside. Learn more.

How I Tested

I started the test with a deep dive deep into recovery sandal research. I scoured reviews until I鈥檇 zeroed in on the best recovery sandals on the market, then pulled back the curtain a bit on the science of each one to make sure they weren鈥檛 making any bullshit claims. Once I鈥檇 called in samples, I subjected each one to a couple of tests.

For starters, I ran a similar 4.5-mile loop 12 times over the course of two weeks and wore each of these sandals for a full day after each run, taking notes on how they felt. I kept the run as uniform as possible and kept my use of the sandals as similar as possible to reduce the number of variables affecting my results. I wore them inside my house, hung out with my kiddo, and took them on the four 0.4-mile head-clearing neighborhood walks I take each day.

In addition to the above daily-driver test, I wore each sandal for an hour and took them each on a 0.4-mile neighborhood walk when my legs were beat to a pulp after my first ambitious 8-mile run. I also cycled through all these sandals after days of manual labor to test their effectiveness against general full-body soreness.

The Results

Best for Active Recovery

Hoka Ora Recovery Slide 3

The Ora Recovery Slide 3s were cushy as hell鈥攋ust as you might expect from the brand that made us fall in love with maximalist shoes. The dual-density foam layup is made from a soothingly soft, sugarcane-based EVA midsole and a sturdier, more supportive EVA outsole. The shoe felt truly therapeutic during my sorest steps around the neighborhood. But it was actually the way these slides helped inform my steps that made me fall in love with them.

The Oras take advantage of their huge 33mm/27mm stack height to carve a serious rockered curve in the front. That helps roll your foot forward with every step. This mechanical aid felt like a hand from an old friend when my legs were achy and tired after a long run. I was able to walk it out further, giving the lactic acid more time to flush out of my system. Wearing these did make my legs feel better over the course of the day. It is worth noting that this rocker profile isn鈥檛 for everyone. I bought a pair of these for my dad, and he couldn鈥檛 stand the way they messed with his gait鈥攁nd went back to his beat-to-hell Rainbow Sandals instead.

Best for Foot Injuries

OOFOS OOahh Sport Slides

While these slides were not as cushy as the Hokas or Crocs, they did deliver a top-three performance in terms of comfortable walking stride鈥攅ven on the very first step. That鈥檚 thanks to the ample footbed. At first glance, the footbed looks almost comically large, but that extra material allows it to slope inward, creating a three-dimensional hammock for my feet. It delivered support and an extremely stable walking platform, but with an overall width that really gave my feet room to splay out on each step. This unrestricted feeling was appreciated on every walk, but particularly when my feet were swollen after my long run.

The OOah鈥檚 were the only recovery sandal I wanted to put on after I sustained an embarrassing toe-overuse injury from not clipping my toenails before a high-mileage week. The downside of that ample footbed and upper is that they felt sloppy during quick movements and were ankle-rolling machines when I was on the playground chasing my six-year-old.

Most Versatile

Kane Revive Active Recovery Shoe

It feels almost embarrassing to call anything 鈥渕inimalist鈥� in this test, due to how straight-up huge the three slip-on models are. With the Kanes, there鈥檚 also an added 10mm heel-to-toe drop鈥攁s opposed to the zero-drop Crocs and the 5mm drop on the Hokas. With that said, in terms of movement alone, there was something brilliantly minimalist about how these recovery kicks walked. Credit the heavy longitudinal channels on the outsole, which allowed the shoe to bend laterally with my foot during each step. That flexibility also provided a light stretch to my stiff arches when I walked. I also appreciated the light rocker in the sole, which helped move my steps along.

The Kane Revive is more of a shoe than a sandal, but it still breathed extremely well thanks to the myriad holes in the upper. But the thing I loved most about the show was its versatility. While the footbed texture and smooth ride made them feel like a recovery shoe, plentiful heel support and a more streamlined silhouette made them my favorite for running errands and pretending to be the Loch Ness Monster at my kid鈥檚 playground without worrying about rolling my ankle. The biggest con: The fully encased uppers were the toughest to get on and off of the bunch. If I were recovering from an ultra or a multiday objective, I definitely would prefer the ease of a slip-on.

Best Upper

Vionic Rejuvenate Recovery Sandal

The cushioned, two-part upper鈥攚hich is adjustable via a Velcro strap鈥攔eally set the Vionics apart from the rest of the sandals in this test. The customizable fit made my entire foot鈥攏ot just the soles鈥攆eel cradled and loved, and the soft brushed cotton-like fabric interior also had a much more organic next-to-skin feel than the plastic uppers of the other slips. While every foot is different, I found its high arches took some getting used to.

For the first 150 to 200 steps, I felt like I was lurching forward, but once I adjusted, I did appreciate the light massage the hump gave the arch of my foot. Another perk is that these slips look much lest orthotic than some of the other options, thanks to that leather-looking adjustable upper. Wearing them made me feel more like a put together adult (when worn with jeans) than a middling-sporty dad when picking up my daughter from school.

Best Stimulation

Topo Athletic Revive

The pronounced, wavy ridges covering the footbeds of Topo Athletic鈥檚 Revives are designed to stimulate blood flow鈥攚hich is why I turned to them when my feet were at their most swollen. The washboard-like texture provides a light massage with every step, which felt especially good on day three of my training plan when my soles were throbbing. Walking around in these babies seemed to positively affect the swelling.

The Athletic Revives feature a wide toe box, which also allowed my angry toes to splay out and relax. One downside: These lean more towards slippers than sandals with their rugged Vibram outsole and fuzzy upper, so I鈥檓 less likely to turn to them as a camp shoe. But in a hut setting? Now we鈥檙e talking; I鈥檓 already salivating about how they will feel after a long ski tour this winter.

Best Cushion

Crocs Mellow Recovery Slides

听

The steps I have taken in these Crocs have been the softest, most marshmallow-y, and best cushioned of my life. The difference was so noticeable that I made audible pleasure sounds during my first test drive鈥攄elivering 鈥渙ohs鈥� and 鈥渁aahs鈥� not yet out of my house. My feet visibly sunk into the footbeds like a fancy memory foam mattress when I first put them on, and they delivered Cadillac-smooth rebound with every single step. These slip-ons were the most luxurious of the bunch in terms of cushioning鈥攁nd I could feel myself sinking into the cush with each step. That helped my whole leg relax, which translated into a tangible feeling of relief all the way up to my back.

They were my favorites when my legs were their most sore, both after long runs and after manual labor. As for downsides: The Mellows had the least breathable upper in the test, with only two small vents at the base and an ample amount of plastic over the top of my foot. As a result, my feet swamped out pretty badly on hot days.

What Are Recovery Sandals?

Recovery sandals are shoes that are easy to get on and off, are extremely comfortable to walk around in, and stimulate blood flow to your feet. All of the recovery footwear I tested, and most in this category, have versions of the following attributes to achieve those goals:

• Some type of raised surface in the footbed that stimulates blood flow at the bottoms of your feet.
• Cushy feel under foot
• A stable platform to walk on 鈥� usually from a wide exterior outsole
• A large, roomy, footbed.

Do I Need Recovery Sandals?

While each purchase has a nuanced answer based on individuals鈥� needs and budget, my short answer is: yes. If you have the money and don鈥檛 mind occasionally getting called out for wearing one of these pretty ostentatious styles in public, they are a great investment. If you are going to wear sandals anyway, why not wear a pair that at best benefits your athletic recovery with every dang step?

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I finally went to the doctor last week. It was day 22 of having symptoms of something, a cough, probably a sinus infection, maybe walking pneumonia, something stubborn that just refused to go away despite all my attempts to just ignore it and keep going.

I have very few memories of my parents staying home from work because they were sick. Recovering from a couple surgeries, yes, maybe the occasional cold that was a real knockout, but rarely. I remember in 1997 when Michael Jordan battled the flu (or food poisoning, depending who you ask) to score 38 points against the Utah Jazz in Game 5 of the NBA Finals, and I was probably less impressed than I should have been, since, really, it was just a guy going to work when he was sick.

After several decades and one global pandemic, I of course know that it鈥檚 not appropriate to try to 鈥減ower through鈥� when you鈥檙e sick, since it makes illnesses last longer, makes you miserable at work, and helps viruses spread. But it鈥檚 . Plus, I rationalize working while I鈥檓 sick because I don鈥檛 even have to go anywhere鈥擨 can work on my laptop on the couch!

In my regular healthy life, I never sit on the couch unless I鈥檓 trying to get our toddler to read a book with me, or the occasional night once a week or so when Hilary and I watch one episode of a show. She鈥檇 usually rather write, or read, or garden, and I always have a 10-foot-long to-do-list:

That鈥檚 how you get shit done, I tell myself. I am not a LinkedInfluencer telling you how to optimize your life down to the minute鈥擨 just prefer doing things to relaxing. Relaxing, being, as far as I understand it, not doing things (?).

I also have an overdeveloped sector of my brain, which, on a cranial CT scan, would look like this:

I鈥檝e had illnesses like this before: In 2010, while bicycling across the United States, I battled a cold/flu/something for 11 days, taking DayQuil during the day and NyQuil at night, while pedaling about 60 miles every day. In 2016, I caught a cold during a book tour and made it last six weeks, turning it into a sinus infection by the end. In 2018, I managed to get sick the day before a Run The Alps group trip from Chamonix to Zermatt over eight days and spent the first half of the trip recovering.

So many things I like to do鈥攔unning mountain ultramarathons, climbing mountains, long hikes and bike rides鈥攔equire learning how to push through pain, fatigue, and common sense. So I鈥檓 pretty used to the line of thinking that discomfort is actually just a side effect of meaningful experiences. Except when it鈥檚 not.

After coughing for three weeks straight, through two negative Covid tests, two doctor鈥檚 appointments, another negative Covid test and negative flu test, and one chest X-ray, I finally resigned myself to: resting.

To actually rest, I have to force myself to watch movies. Committing to a movie puts me in a flow state, in which I cannot check email, read the news, look at social media, or any of the other things that might give me anxiety.

Movies, nowadays, includes YouTube, and it wasn鈥檛 long into my convalescence until the algorithm fed me a Beau Miles video titled during which Beau coughs his way through an entire year of nonstop doing stuff/making videos/trail running, with not one but two (!) pneumonia diagnoses.

In the first year of sending our little guy to group childcare, I鈥檝e had something like seven or eight colds, two bouts of norovirus (or something similar), and one round of hand, foot, and mouth disease. Throughout that year, I said to my friend Mike (also dad to a toddler) that 鈥渇eeling 80 percent is the new 100 percent,鈥� which was me trying to be optimistic.

So in Beau鈥檚 鈥淚鈥檓 Sick鈥� video, when he said, 鈥淭he thing is, I was like 70 percent鈥攁nd 70 percent is OK in my book,鈥� I of course saw myself.

Also: 鈥淚鈥檓 not the kind of bloke that likes baths. I think baths take way too long.鈥�

Also see: Person who just keeps going, coughing through everything, refusing to stop because 鈥�

鈥�

鈥�

鈥�

Why is it, exactly, that we think we have to keep forging ahead?

I don鈥檛 know about everyone else, but it looks like this for me:

Americans (myself included) . And many of us will take a vacation, but suck at actually being present on said vacation, checking email, maybe taking a work meeting or two while we鈥檙e gone, you know, somehow keeping a running mental tally of the number of unread messages in our inbox(es) and arriving at the end of our vacation having not really ever disconnected at all.

I noticed this thing a few years ago when leaving on a trip where I would have zero service for several days: I got ahead of everything as much as I could, frantically finishing up work throughout the final days before I left, answering every unread message so I鈥檇 have Inbox 0. Even on the drive to the trailhead where my phone would finally be useless, I refreshed a few times, just to make sure I鈥檇 covered everything. Finally, my cell phone bars disappeared completely, and I shut off my phone, with no choice but to be present, to take a break.

After the trip, I avoided turning my phone back on for hours, the pre-trip urgency and anxiety having evaporated somewhere out there. When I finally did turn on my phone, I scrolled through the six days of email I鈥檇 missed, scanned the text messages that had come in while I was offline, and to my great relief and mild dismay, everyone had gotten along just fine without my input.

Which is exactly what happened when I got sick, and finally, begrudgingly submitted to the idea of actually resting: The world, quite shockingly, survived without me for a few days.

Now, if I can just remember that for next time.

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