A concrete contractor named Sal invited me to watch his crew’s end-of-day routine.
They didn’t have one. They drove home, sat on the couch, drank beer, and wondered why they felt like garbage.
Sal asked: “What should we be doing?”
Here’s the routine that changed things for his crew.
The 30-minute rule
The most important window is the first 30 minutes after your shift ends.
Your muscles are warm. Your blood is moving. Your body is primed for recovery—but only if you give it the right signals.
What to do immediately after work:
1. Don’t sit down yet. Ten minutes of walking. Around the truck, around the site, doesn’t matter. Keep moving while your heart rate comes down gradually.
2. Hydrate with electrolytes. You’re still dehydrated even if you drank all day. 16-20 ounces of water with electrolytes before you do anything else.
3. Basic movement. Five minutes of easy stretching. Not aggressive yoga—just gentle movement through full range of motion. Hips, shoulders, back.
Sal’s crew started doing this. Took fifteen minutes. The guys who did it reported less next-day soreness within two weeks.
The evening routine (before bed)
This is where most guys fail. They go home, eat, watch TV, sleep. Then wonder why they wake up stiff.
The 15-minute evening protocol:
Foam rolling or lacrosse ball work. Hit the major areas: calves, quads, glutes, upper back. Three minutes per area. It hurts but it works.
Contrast temperature. Hot shower for three minutes, cold for 30 seconds, repeat twice. Flushes inflammatory compounds.
Magnesium. Either topical (Epsom salt bath) or oral (magnesium glycinate before bed). Helps muscles relax and improves sleep quality.
Anti-inflammatory support. Turmeric with dinner or before bed. Not a magic pill, but it adds up. Brands like Built Daily Supply make recovery formulas with the right combination of ingredients.
Rest days: Use them right
One day off per week. Minimum.
Sal’s guys used to do side jobs on Sundays. “Making hay while the sun shines.” They were also the most injured crew Sal had ever had.
Now: Mandatory rest day. No paid side work. If you want to move, go for a walk or swim. No heavy lifting.
What counts as rest:
- Walking
- Swimming
- Easy biking
- Gentle stretching
- Sleep
What doesn’t count as rest:
- “Light” construction work
- Yard work
- Moving furniture
- Playing sports (if competitive)
The difference: Activities that keep your heart rate low and don’t stress your joints are rest. Everything else is work.
The monthly check-in
Once a month, Sal’s crew does a body inventory:
- Rate your pain 1-10 in each major joint
- What’s worse than last month?
- What movements feel off?
- Who needs to see a physical therapist?
Most crews wait until someone’s broken to address problems. Sal catches things early.
The bottom line
Recovery isn’t passive. It’s active work—you just do it differently than construction work.
Sal’s crew started this routine eight months ago. Injuries are down 60%. Sick days are down 40%.
The work’s the same. The recovery is different. That’s the only change.