Every athlete knows that performance doesn’t end at the final whistle — recovery is just as crucial. After a high-stakes tournament, I follow a specific recovery routine that helps my body bounce back and prepares me for the next challenge. Confession… here are my top five go-to recovery steps that I swear by once I’m back home in Malaysia.
- Dry needling by Ian the Chiro
Let’s start with the guy who keeps me in order when it comes to the bones and loosey goosy when it comes to muscles — Ian the Chiro. Right after a tough tournament, I head straight to his clinic for a dry needling session. This technique involves inserting fine needles into my trigger points to release tight muscles and ease the soreness that sets in after intense competition. It’s not always the most comfortable 30 minutes of my life, but trust me, the relief afterwards is incredible. Ian has a way of finding the exact spots that need work — it’s like he has X-ray vision!
- Hyperbaric oxygen therapy by Japanese Healing
Next on the list is something that feels futuristic — hyperbaric oxygen therapy (HBOT) at Japanese Healing in Plaza Damas. Imagine lying inside a pressurised capsule where you breathe in pure oxygen. It speeds up healing by improving circulation and helping my muscles recover faster. It’s also a great mental reset. I usually doze off mid-session and wake up feeling like I’ve just had a solid eight hours of sleep. It’s become one of my secret weapons for faster bounce-backs.
- Massage by Sifu in Bangsar
No recovery routine is complete without a proper massage, and for that, I go to Sifu in Bangsar. He’s got hands of steel and decades of traditional knowledge. His deep tissue massage isn’t your regular spa day — it’s more of a therapeutic experience where you can actually feel the tension melting away. Whether it’s my lower back, calves, or neck, Sifu knows exactly where to focus. I always walk out of there feeling like a new person.
- Protein loading at Rock Salt Restaurant, Plaza Damas
Recovery isn’t just about what you do outside — it’s also about what you put inside your body. After a tough tournament, I need to replenish and rebuild, and one of those places I will go to is Rock Salt Restaurant at Plaza Damas. They serve clean, high-protein meals that taste as good as they are good for you. I usually go for their grilled salmon with quinoa or their signature chicken breast with roasted vegetables. It’s the perfect post-tournament fuel-up. The beef and lamb, all cooked on a slab of rock salt, make for a great way to build up the protein quota. This place gives an additional element on the recovery front… imagine all the walls are made of rock salt, just spend a few hours there in the presence of all those negative ions; a great way to relax.
- Active recovery in the pool
Lastly, I round things off with active recovery — a gentle swim. Nothing too intense, just slow laps in the pool to keep the blood flowing and reduce muscle stiffness. Swimming helps loosen everything up without putting extra strain on the body. Plus, there’s something peaceful about being in the water that makes it the perfect end to a long recovery day.
Recovery is a personal journey, but these five steps keep me in peak condition, physically and mentally. Whether you’re a pro or a weekend warrior, taking care of your body post-competition is the real key to staying in the game.
NHA’s “Confessions of a Travelling Fencer” is a personal story of what a young Malaysian fencer, Saif Nordin, gets to experience off the piste, as he travels the world for the sport he loves. Saif believes it’s important to remember that “Not everything that glitters is Gold”. He said, “Even as a fencer, we love the taste of victory and the gold around our necks.” 