CrossFit South Rockland

Monday, September 13, 2010

Ways to recover

Self Myofascial Release
This offers the same benefits as massage, to a lesser degree, but you can do it at home on your own. Think of it as "maintenance work" that you can do in between your massage therapy sessions.

The most common tools used are a Foam Roller, The Stick, and a Lacross Ball. All three are available in our gym, just ask us how to use them and we'll demo.

Highly recommended to make them part of your daily routine.

Arguably the most important recovery method - a good night's sleep. Unfortunately, most people don't sleep as well as they should. Here are some quick tips to maximize recovery:

Keep the room on the cool side.

Reduce caffeine and water intake approximately 6 hours before bed.

Stay away from electronics 30-60 minutes before bed. Let your mind unwind. Grab a "brain-candy" novel and relax.

Get rid of all light in your bedroom. 100% darkness. No alarm clock, no cell phone, no TV, no nightlight in the hallway. Black out material on the windows, no stars, no moon, no street lights. It should be so dark that your eyes don't adjust if you happen to wake up.

Food is more powerful than any drug. Get your nutrition balanced on a consistent basis and you'll notice a huge difference. More strength, more speed, and less soreness.

Active Recovery
Most people think when they get sore (or hurt) that they should do nothing. When in reality, they should remain active. This doesn't mean full tilt 100% competition mode. But it does mean taking the muscles and joints through a full range of motion, getting blood flowing to the area that is sore or hurt, and being consistent about it. This could mean going for a walk, bike ride, swim, or high repetition squats (one of our favorites for rehab).

Ice Baths
Fill a bath with cold water and a couple bags of ice. Stay in for 5-10 minutes. You'll be short of breath, your lips might turn blue, and it might hurt. When you get out, let your body warm up naturally. I generally save this method for after really difficult conditioning workouts.

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