Checklists
Postpone Your Massage or Book It? Checklist and Pressure Scale
A one-minute pre-massage check plus a printable pressure-scale card for talking to any therapist.
Free Tools — Coastal Georgia and the Lowcountry
Free Tools for Athletes and Active Adults
Maya Sharpe, a licensed massage therapist in Richmond Hill, GA, offers free calculators, checklists, planners and local guides for athletes and active adults — use them whether or not you ever book a session.
- Free
- No Sign-Up
- No Account
- Printable
Pick a Tool
Recovery Tools to Use Today
Every tool works in your browser, shows its sources and its last update date, and gives general information for healthy adults. None of them diagnose or replace a doctor.
Guides
Soreness or Red Flag? Know When to See a Doctor
Normal post-workout soreness versus warning signs that need medical care, with sources.
Quizzes
Which Massage Do I Need? Service Chooser
A short quiz and comparison chart: deep tissue, sports massage, cupping, scraping or the Deluxe session.
Calculators
Sweat Rate and Hydration Calculator
Weigh in before and after a workout to find how much you sweat and how much to drink.
Calculators
Heart Rate Zone Calculator
Five training zones from your age and resting heart rate, with a color-coded chart.
Planners
Week-After-Event Recovery Planner
Enter your event date and type to get a day-by-day recovery checklist that prints cleanly.
Planners
Weekly Training and Recovery Calendar
A printable week planner for hard days, easy days, sleep and mobility.
Local Guides
Coastal Georgia and Lowcountry Race and Season Calendar
Local races and school sports seasons across Savannah, Hilton Head, Beaufort and nearby, with links to official pages.
Local Guides
Trails and Tracks Near You
Verified parks, trails and tracks for runners and walkers in 15 coastal Georgia and Lowcountry cities.
Printables
Cheer and Youth Athlete Recovery Cards
Printable recovery cards for cheer, football, baseball, soccer, basketball and track.
Printables
Coach's Team Recovery Plan Template
A fill-in team recovery plan for practice weeks, tournament days and travel.
Timers
Desk Break Timer: Two-Minute Neck and Shoulder Reset
A guided timer with simple neck, shoulder and upper-back movements for people who sit all day.
About These Tools
Built by a Licensed Massage Therapist
Maya Sharpe is a licensed massage therapist with four years of hands-on clinical experience and a Neuromuscular Therapy Certification. She also coaches cheerleading. These tools put the questions she hears from athletes and active adults into a form to use at home.
Each tool lists its sources. Where a tool gives general guidance, it says so, and it tells you when to see a doctor instead.
Ready for Hands-On Recovery Work?
Maya Sharpe, LMT, 220 Thunderbird Dr, Richmond Hill, GA. Monday to Friday 9 AM to 8 PM, Saturday 9 AM to 1 PM, Eastern Time.