A cooldown routine that takes four minutes

Most cooldowns fail because they're too long to actually do. The version you repeat beats the version you skip.

Start with 60 seconds of easy movement to bring your heart rate down. Then two 45-second holds on whatever felt heaviest today — usually hips or shoulders.

Finish by applying gel to the areas you just loaded, massaging in until absorbed. The point isn't the product; it's that a physical cue makes the habit stick.