Aftercare is the controlled descent from intensity; Recovery is the integration window that sets legacy. Command is proven not by escalation, but by precise landings—physiological, emotional, and logistical—every time.

Leadership line: “We choose the edge. We choose the return.”

Objective: remove friction so care begins the instant you call it.

• Kit: electrolyte packets, water, soft cloths, cold pack (cloth-wrapped), blanket, wipes, disposable gloves, tape/rollers for lint, small trash bag.
• Care products: neutral moisturizer or oil; recovery salve (arnica-based) if desired; lip balm.
• Tools: timer, pen & Ledger card, tissues, spare clothing layer, easy snacks (simple carbs + protein).
• Space: dimmable light, quiet zone, stable seat or floor nest that allows elevation if needed.

Sequence: position, breath, temperature, fluids.

• Position: seated or side-lying; avoid supine if lightheaded. Elevate affected area when practical.
• Breath cadence: inhale 4, exhale 6–8 for 2–3 minutes; you count, they mirror.
• Temperature: cloth-wrapped cold 10–15 minutes for heavy impact; no direct ice; reassess color/sensation.
• Fluids: small sips; target 250–500 ml in the first hour with electrolytes.

Leadership line: “We slow the system together.”

• Cooling (acute): limits swelling and signals containment. Use 10–15 min on, 10–15 off for the first hour as needed.
• Warmth (comfort): introduce after 24h for heavy impact; sooner for light intensity as comfort only.
• Skin checks: color symmetry, capillary refill, sensation parity left/right; asymmetry → pause and reassess.

• Breath: count-backed pacing; extend exhale for vagal tone.
• Voice: slower, lower, concise. Avoid interrogatives; use directives.
• Touch: with consent, choose 1–2 fixed contact points (upper back, forearm). Stillness > stroking to prevent re-arousal or startle.

Leadership line: “My cadence becomes your chemistry.”

• Noise & light: reduce both; avoid crowds and unsolicited commentary.
• Privacy: close onlookers; keep one attendant (you) in charge.
• Body positions: favor neutral spine, open breath; support joints; avoid pressure on tender sites.

• Electrolytes: oral rehydration ratio; small frequent sips.
• Carb + protein: simple carb first (fruit, crackers), then protein within 60–90 minutes.
• Avoid: heavy alcohol immediately post-scene; it masks signals.

• Clean: gentle soap and lukewarm water after the cooling phase; pat dry.
• Moisturize: light oil/balm once dry. If using arnica-based salve, test a small area first.
• Blistering or unusual heat: stop, cool, monitor, and consider professional assessment.

• Typical post-impact: dull soreness, symmetric tenderness, fades with time and gentle movement.
• Red flags: severe or increasing pain, numbness/tingling, loss of strength, rapidly growing swelling, discoloration beyond expected patterns.
• Rule: when unsure, downgrade intensity next time and seek qualified care.

• Day 1: gentle ROM (hips, shoulders, spine). No aggressive stretching over impacted areas.
• Day 2–3: add light mobility and warmth if tolerated; avoid deep tissue work on heavily marked regions.
• Resume training: only after soreness declines and symmetry returns.

• Pre-sleep ritual: warm shower (if appropriate), light snack, hydration, calming scent.
• Environment: cool, dark, device-light minimal.
• Check-in: short reassurance before lights out; plan morning message.

• Common: fatigue, weepiness, irritability, emptiness, tenderness.
• Care: normalize, label, and anchor: “This is part of the arc; we planned for it.”
• Boundaries: protect from external interpretation; no debrief with spectators.

Leadership line: “We don’t let silence write the story.”

• T+12h: hydration/sleep check, one affirmation, note any unusual pain.
• T+24h: body status, one win, one micro-adjustment for next time.
• T+72h: review Ledger entry together; confirm next steps or rest period.

• Impact patterns: favor large muscles; avoid joints/kidneys/spine. Track symmetry; sharp focal pain → pause.
• Rope stewardship: check nerve paths (wrists, upper arms, thighs). Tingling/numbness → remove tension and reassess immediately.
• Wax/heat: monitor skin tone and sensation; manage distance and temperature; treat minor redness with cool cloth first.

General education only; not medical advice. Escalate to professional care when in doubt.

• New numbness or loss of strength; uneven limb temperature or color.
• Rapid swelling, severe headache, chest pain, breathing difficulty, disorientation.
• Any “unknown” pain or symptoms outside expected recovery → stop and seek care.

• Header: date/time, implements, ceilings, non-targets.
• Signals: what worked/failed; any delays.
• Physiology: breath, color, mobility, hydration.
• Care elements: what restored fastest and why.
• Amendments: what to keep, adjust, retire.

Not Kink. Discipline. We regulate heat, restore systems, and close with intention—every time. Recovery sets the legacy.