The cool down has helped me tremendously. No more paralyzing hip and shin pain the day after a swim. Now that I can imagine the muscles recovering filtering lactic acid I enjoy the cool down. It's its own thing! A bit like tai chi in the water. Be kind, be gentle.
I do have a vulnerable hip muscle and found this website to be informative and helpful.
https://theswimmingpt.com/how-to-fix-hip-pain-when-swimming-part-2/
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