What Should I Do For Recovery?

One aspect of training that may not get enough attention as it should is the importance of recovery. We do all this work in the weight room and on the court, yet without proper recovery, we are not getting the benefit of our training. Now the questions that you are asking yourself, “what do I need to do.” There are many modalities for recovery, but the ones we will be discussing are foam rolling, contrast showers, sleep, and nutrition.

Foam Rolling is a recovery method used to help relieve muscle tightness, increase blood flow to the tissue, and help improve range a motion, among many other benefits. For this method, all you need is a lacrosse/baseball, PVC pipe, or any other object that can move back and forth. This technique can be used on any muscle group. For example, the hamstring, we will be using a PVC Pipe, underneath your hamstring. Roll down to around the top of your knee and then back up to the bottom of your butt.

Another recovery technique is the contrast shower. A contrast shower consists of going from cold water to hot water. The benefits of cold water on the body consists of decrease inflammation, reduce muscle soreness, and reduce pain while hot water increases blood flow and reduces muscle. To use this technique, go into the shower and turn the water on warm for about two minutes. Then go to cold for one minute and back to hot for one minute. Repeat for five minutes.

Foam Rolling and contrast shower are beneficial; it is not nearly as helpful as sleep and nutrition. Not enough sleep will lead to a decrease in performance, immune system, and a poor mood. From a nutrition standpoint, make sure you are consuming your protein, carbohydrates, and fats. You should be taking in 1.2-2.2 g/kg of body weight for protein, 6-10 g/kg for carbs, and 1 g/kg for fat. To learn more about sleep and nutrition, check out our earlier posts!

Now you have some ideas on how to recovery. Use these techniques to better yourself, making all that hard work you’re doing pay off!

Source:

McCall Pete McCall Health and Fitness Expert Pete McCall, P. (2017, September 28). 6 Benefits of Using Foam Rollers.
Retrieved April 6, 2020, from https://www.acefitness.org/education-and-resources/professional/expert-articles/6575/6-benefits-of-using-foam-rollers/

What are the benefits of cold and hot showers? (2020, January 13).
Retrieved April 6, 2020, from https://www.medicalnewstoday.com/articles/327461