I frequently get asked about recovery and what can be done to help assist that recovery after a big event.
The key is not to solely focus on your end game, but to incorporate recovery throughout your entire training program to ensure you maximise benefits and energy levels.
There is a real strategy to a well tailored recovery program. Here are our 7 strategies to improve your recovery:
7 Strategies to improve your recovery
If you are not getting quality sleep and your always waking up tired then it is important to seek medical advice. Consulting a nutritionist might also be helpful as there are a range of supplements that can be easily sought out to promote a restful nights sleep!
If you really want to supercharge your recovery and boost the benefits of sleep then try hopping into our floatation tank. Float tanks are designed to aid enormously in recovery, fight fatigue and really nourish your muscles!
Heat has pain relieving qualities, extensibility of collagen fibres decreasing joint stiffness and reducing muscles spasms and cramps.
Utilise whole body Thermo Therapy by way of infrared saunas or locally with heat packs.
If you have aches and pains that are not getting better with cryo therapy then switch to thermo or alternate between the two.
Here is what you need to look after and keep your muscles in check:
- Foam Roller – for long muscles (quads, calves, hamstrings, glutes max, lats)
- Myo Ball – smooth or spike – up to you for those harder to reach places (hips, hip flexors, rotator cuff and in between the shoulder blades – can also be used in the lumbar area)
- Pocket triangles – the only way to get into those very nasty active trigger points where a Myo ball just won’t do!
- Golf ball – for your plantar fascia, you can also use your pocket triangle here, but a golf ball will allow you to roll more effectively.
- Yoga Mat – to give you more incentive to stretch!
These tools are everything you need to have at home to maintain yourself within your program.
They are NOT a substitute for a good Massage!
There is no substitute for a good pair of elbows and thumbs that can just get in and get out what your tools cannot. There is also a lot to be said to the whole body relaxation offered by way of a Sports Massage
Recovery is all about strategy!
Far too many people do not put any effort into their recovery programs and think a bit of stretching here or there is all they need.
There are lots of tools available for your recovery, pick and choose what works for you and ensure you harness the power of true relaxation.
An additional key component, not yet mentioned is the importance of treatment. Injuries can occur at any stage, and they are best not left to get worse.
Our top 7 strategies to improve your recovery are all proactive in nature and will greatly assist you in minimising overuse injuries. The need for intervention at some stage will be required.
At this point, give our Sports Chiropractors a call on 02 9179 2060 to schedule your preferred appointment time.