The Comeback: Richard Hill on Recovery and Resilience
Eight months ago, Richard Hill faced one of the toughest challenges of his athletic life.
Reconstructive surgery on his ACL, PCL and MCL, alongside a grade 2 tear of his LCL. For Richard, the impact was not only physical but mental too. As a firefighter, his career was suddenly put on hold. Returning to full health became about far more than competing again. It meant regaining the strength and resilience needed for the job he loves and for the family who supported him throughout.
This weekend Richard competed in his first hybrid fitness event since the injury, combining running, bodyweight exercises, and erg work. It was a milestone that reminded him how far he has come. “I am really happy with where I am at this point. I can run, bike, row and ski to a high intensity again, and my bodyweight movements are getting more and more fluent as rehab progresses.”
The process of recovery
Rehab is not just about what you regain physically. It is about patience, trust in the plan, and leaning on the right people. Richard knows he still has work to do. More range of motion to achieve. More strength and hypertrophy to build on his injured side. Rebalancing matters, because evening out size and strength is what reduces the chance of future injury.
It is not always glamorous, but it is necessary. “Balancing on one leg in your living room three times a day feels stupid, and you wonder what effect it is having, but it all plays a part in the bigger plan.”
Richard’s advice for injury recovery
Having walked the journey himself, Richard shares his key lessons for anyone facing a major injury:
Listen to your experts. Do not get caught up in endless Google searches or other people’s timelines. Trust your physio and surgeon to guide your recovery.
Do not skip pre-hab. Training before surgery sets the foundation for life after surgery. Stay strong, stay active, and give your body the best start.
Prioritise sleep and nutrition. These controllables matter more than most realise. Give your body the right fuel and the right rest, and it will reward you with faster healing.
Stick to the plan. Never rush rehab. Trust the process, follow advice, and put faith in the small, repetitive steps that eventually create huge progress.
The role of family and community
Recovery can feel lonely at times, which is why Richard credits the people around him with keeping him focused and motivated. His family have been at the centre of that support, giving him perspective and encouragement when the process felt slow. From helping with day-to-day life to celebrating the milestones along the way, their role has been just as important as the training itself.
Another key part of Richard’s journey has been Gritstone CrossFit, the gym he owns and coaches at. While his own training was limited, it gave him something positive to focus on. The community within those walls also became a support network he could lean on, a place to stay connected, share progress, and draw strength from others when his own was tested.
Gold moments that made it worthwhile
For Richard, recovery has been defined by moments that felt both ordinary and extraordinary.
Sleeping through the night without pain. Walking without his brace. Crying after his first run. Playing in the pool with his little boy, nervous at first, but ending up jumping in together and creating memories that will never fade.
There have been athletic markers too. His first 5km run that felt fast. Snatching a barbell again. And the promise of completing his first Hyrox this October, which he knows will mean a lot.
Why GSN fits his recovery
Fuel, sleep and consistency are what keep recovery moving forward. Richard turns to GSN meals to give his body the nutrients it needs without adding stress to his day. Quick, balanced, protein-packed meals mean more time focusing on rehab, family, and his coaching, and less time worrying about food prep.
“It is a Way of Life. Fuel Up.”
Your gold moment
This is just the start. Over the coming months, we’ll be sharing more stories from our athletes, community, and customers. Because everyone deserves to define what “gold” means to them.
So, what’s your gold moment?
