Your body is 420 friendly. For the sake of prime athleticism lets assume we are not smoking weed. We are however eating weed. Especially CBD products. There is something about CBD that empowers it to interact with our musculature and our hold on any tension. It accelerates healing and increases pure relaxation. A vibrant relaxation as opposed to the heady and hazy relaxed feeling achieved through smoking. The CBD pills have worked the best for me. I have experimented with a mouth spray and tea. The tea was my favourite because I love making tea but if you want serious healing, pain, relief, and relaxation the pill is the way to go. To find some online go here: https://www.thecbdistillery.com/. Moreover weed itself can serve as a great recovery tool. It increases my ability to indulge in gentler practice of movement and the communication between me and my body is more intimate so I am able to better serve the recovery demands.
The first piece of advice is to commit some time for barefoot grounding. Barefoot grounding is great for healing and recovery because it allows an exchange between the body and the earth. This exchange serves as to balance. It shares with your bodies muscle the gift of relaxation into proper bio-mechanical alignment. The earths unpredictability in terrain, its subtle variability stretches, works, and massages the obscure parts of you muscle while allowing your joints ideal cushion. The joints are cushioned because of how much care and caution is induced from the pain of a barefoot heel-strike. Moreover an electrical exchange is taking place. Where the imbalance that caused your pain and need for recovery in the first place is electrically righted by earthing. Another way this benefits you is because it allows your toes to grip. The experience of gripping with your toes engages the obscurities of your leg muscles and improves your overall mind-body connection as new or uncommon movements are accessed. If you want shoes that ground you and are great for movement you can buy the best of the best here: https://www.earthrunners.com/
Secondly cold showers can aid your recovery. They will electrify you from the outside in. It wipes the crust of your body. Shakes the rust of. Its also good practice to stay calm. Its easy to hyperventilate while showering in the cold but focus on the calmness of one breath will surely reap the most benefits. Moreover to combine this practice with grounding/ earthing. Try to find a waterbody near you. Get in it. No matter how brief. If you recover in nature then you're maximizes your time through multitasking.
The Wim Hof style of breathing can help you with maintaining your heat in these cold conditions. Any former of deep breathing or intentional breathing can aid your recovery. It gives the body the thickest serving of air nutrients that it can handle which our bodies are yearning to receive.
A yoga practice will serve to elongate these muscles that are rebuilding stronger. So as they are growing stronger and building new you can teach them to be stretchy too.
Again the Yoga practice could be outdoors. Like natural swampy areas serve as a cleansing basin for nature so too do they cleanse the body of a human. We are organic living material and the more we interact with other living material the healthier we will become.
This carries over to the diet. The more living things you have to ingest the better. Or as close to living as possible. Greens, veg, fruit, nuts, seeds, fungus, etc. However the Yoga, potential swimming, and breath work aforementioned is best to do on an empty stomach. So a partial fast from food is important to allow your body to use its energy for recovery rather than digestion. Animals in states of recovery do the same practice. They will not eat until the body has done its healing.
These insights come from experience, observation, and research and will help you on your movement through time space. Barefoot and unafraid!