Top 5 Recovery Strategies

Top 5 Recovery Strategies

Top 5 Recovery Strategies

If you're a member of Game Changing Performance, you know we preach recovery all the time. Whenever something is cranky we ask have you been doing your recovery work, did you foam roll, did you stretch, etc. We know that the body takes a beating and that's even before you exercise. Sitting at a desk takes a beating on your lower back, hips, traps and forearms. Dealing with stress at a job or with kids builds up tension in the neck, traps, upper back and shoulders. So even before you touch a weight your body is all jacked up.

Then you put it through the physical stress of exercise and those little issues show up on a much larger scale. Did the exercise cause it, in all honest no. It did flare it up however and the added strain makes the pain come to the forefront immediately. What is happening is normally you do just little things, even though they are repetitive, to your body. These little things daily go unnoticed to your major pain receptors and the minor receptors put triggers in place to alert you if something massive is going to happen. These are known as trigger points. Then when you go to exercise you do something massive (added weight strain more than normal movement) and the body triggers those points and says, "I've laid down all the pain receptor lines and I'm saying stop or there will be major damage". This is the feeling you have when that dull ache or acute sharp pain come on. What we normally see is people try to avoid this movement and never actually work on the underlying issue (their areas that the pain receptors where laying down lines for). So over time you end up getting overuse injuries that after months turn into major issues and can require surgery.

But for the most part, if you would do some simple daily work on your body and follow some recovery strategies you would dissipate these issues before they ever start. Here is the list of Top 5 recovery strategies that you can easily put in you life to make it so these issues don't happen.

1. Foam Rolling

Foam rolling is one of the best ways to reduce muscle soreness. Think of it as a rolling pin. You roll your knotted up muscles and massaging them into a nice flat pliable muscle. Using a lacrosse ball to get deep into the little spots can be very useful as well.

Here is a link to some videosto show you how to roll different parts of your body.

2. Epsom Salt Baths

Epsom salts absorbed through the skin also work to relieve muscle tension, pain, and inflammation in joints. Submerge yourself in a warm Epsom salt bath t alleviate tension headaches or soothe your muscles. Add 2 cups of Epsom salt to a warm bath and soak in it for at least 12 minutes. For the added benefit of moisturizing your skin, add 1/2 cup olive oil or baby oil.

3. Massage

Getting a deep tissue massage is a great way to get the muscles to recover quickly. Through training, the muscles continuously break down and build up scar tissue. So you need to go in every few months and get those adhesion's broke up.

4. Breathing Techniques

Work on your breathing is one of the quickest and easiest ways to get your muscles to relax and recover. It is also a great way to fall asleep at night. Do 10 breathes every day for best results. Click this link for a few different breathing videos to help you relax.

5. Eat whole foods: Protein, Vegetables, Fruits

Eating healthy foods will give your body the nutrients it needs to recover quickly. Whole foods are the best way to get nutrients in fast. Protein is a great way to rebuild muscles, veggies are a great way to get the vitamins and minerals needed to reduce muscle soreness, and fruits are a great way to get vitamins as well as the sugar helps push nutrients throughout the blood stream quicker.

As you can see, there are many things that are in your control to help you prevent injuries from happening. Not all the things are preventable but working on these little things can take a lot of strain off a stressed out body.



Helping Mundelein and Jefferson Get Fit And Have Fun!

Request information

Request Information Now!