How You Recover Matters!
Updated: Mar 9, 2022
One of the key pieces to any training program is recovery. Without it you’re pretty much shooting your self in the foot and
opening the door for an injury, or burnout. It doesn’t need to be complicated, or take up a lot of time. Here are 7 simple ways to ensure you’re able to perform at your best while getting to those goals you are working so hard for.
Of all the way to recover, sleep is the single most important on so many levels. Sleep helps mental health, hormonal balance, and muscular recovery. In order to get the most of these benefits you should shoot for 7-10 hours for most everyday athletes like yourself (YES - You’re an athlete!) These hours may vary from time to time based on your lifestyle, workouts, and genetic makeup. So get those phones out of your face, turn off that TV and get some sleep!
I think it’s safe to say we all know how important water is. No need to beat a dead horse here just drink your damn water. If you are confused how much you should be drinking daily, it’s simple, drink at least half your bodyweight in ounces as a starting point.
I am not going promote a specific diet. Eating clean and balanced meals in moderation is proven to be effective to remain healthy and increase performance. This is a trial and error process. Give it time and you will find what works best for you.
Its a proven fact you need flexibility to move well and remain pain free. Include dynamic stretching in your warm-ups while saving static stretching for after your workouts. IF you are unsure what these are please ask. Identify tight areas in your body and work on them. It will change from day to day so listen to your body. Don’t get caught doing the exact same stretches you’ve always done. If you don’t know any new variations to do then reach out or attend a yoga class.
6. Self-Myofascial Release
In simple terms, buy a foam roller and use it. There is a right and wrong way to use a foam roller, I will help you with that. The trick is not to avoid those “hot” spots. When you find one, because you will, hang out there for a few long relaxing breathes, avoiding them makes the whole process not as effective.
This, for some, is the most ideal, and the easiest way to recover next to sleep. What kind of massage should I get you ask. Well, that depends on you. There’s a long list of different techniques out there. Do your research, find a massage therapist you vibe with and one that understands what you need. For me I prefer deeper and area specific focus based on how my body feels. Be honest with them so they can help you the best they possibly can with any areas you feel the tightest.
Stay Healthy, Stay Strong