Recovering Correctly

May 25, 2016

 


I feel that many coaches prescribe recovery work but don’t know how to correctly implement or perform the giving tasks. This is a difficult subject, as I believe that people react differently to certain methods of recovery. Your body is different to everyone around you, yes, similar but not the same. This is why, as a practical coach I am a big fan of going by how you feel, as well as going by the textbooks. I feel that if something genuinely makes you feel better then you should continue doing it as long as it makes you perform better in training and competition. So, if the science shows that what you are doing might not actually work, but won’t inhibit performance then carry on doing it. Recovery work is not just about muscles and joints; it’s about hormones too. If something makes you feel better, your hormone balance will be better. When our hormone balance is better, we perform better athletically!

 

When we take part in training or competition, we are causing our body stress. The body is in its sympathetic nervous system state or the “war” response. This nervous system response prepares the body for acts of exertion by pumping adrenaline and cortisol into the blood stream. Although these are great for short-term performance as they help to increase alertness, aggression, blood flow, blood glucose levels and increase metabolism, they can only be used for so long before causing problems. Staying in this hormone range too long can cause adrenal fatigue, which can be incredibly hard to get out of, especially if you are pretty dependent on high amounts of caffeine. The direct aim after training or competition should be to get your body in a parasympathetic state or “Peace” response. This will allow the release of hormones that will aim to restore the body back to homeostasis or balance. That homeostatic state is where your body will recover and repair from what you have been doing. So when your coach says take a rest day it will benefit you…take the damn rest day!

 

Soft tissue work

 

Soft tissue work should be a mainstay of any recovery protocol. The treatment of inflamed, tight tissue can be the catalyst for being able to perform at your very best, preventing injury, and allowing for consistent, quality training. There are various ways in which we can treat the soft tissues in the body. Massage and self-massage techniques are two of my favorite methods of recovery. This method of recovery is accessible for all and doesn’t necessarily call for the work of a masseuse. Self-massage or myofacial release techniques can be very easy, and cost effective to perform. My go to for self-massage are the PVC pipe and lacrosse ball. I use the PVC pipe as a roller and find that this out of all the options I have tried provided me with the “deepest” massage. For the same price as a happy meal you can get yourself endless hours in the pain cave, because trust me, this stuff hurts like a b***h. The act of massaging a muscle or tissue is used to help increase blood flow through matted areas and aid with the return to normal tissue length. Increased blood flow and a return to normal tissue length will increase contractile productivity of that muscle meaning that the next time you go to use it, your going to get more out of that muscle. Think about that before you go into your next heavy squat session, this could be the difference between you hitting a PR!

Other methods of soft tissue work such as Active Release Therapy, acupuncture, dry needle, hot cupping and Graston technique are also great ways of relieving distressed tissue, however you will need the help of a qualified practitioner. Active release therapy employs a series of movement and massage techniques to really attach the given area, along with dry needle and acupuncture his can be an effective weapon in your recovery. Graston technique is something that I have not personally tried but know various people have had success with. Graston uses a variety of metal tools, which are scraped and rubbed down muscles and tendons to disperse adhesions or scar tissue. This technique can be fantastic for chronic stiffness from scar tissue build up.

 

Hot Baths

 

For years we have been taught that the horrid ice bath is the only way forward for recovery, well I personally tend to disagree. The act of cooling the body and in turn decreasing blood flow seems fairly counter productive considering that  recovering from training or competition is flushing fresh blood and nutrients into the muscles. Now, although I just said that the act of cooling is counter productive I do believe there is a place for it in certain situations such as the treatment of injury.  What I’m saying is in the hours and days between training and competition, increasing blood flow and intern nutrient output to the muscles is what I try to achieve and using hot baths is an easy and effective way.
Salt baths are a great add on the hot baths. Adding salts such as Epsom salt to your bath can also help with the recovery process. The theory being with Epsom salts is that the salt breaks down in the hot water into magnesium and sulphate. The then broken down minerals are absorbed through your skin and help to relieve muscle soreness and stiffness, although not proven, but if it makes you feel slightly better then it’s a plus.

 

Compression

 

The act of compression simply restricts the inflammation and swelling of a problem area, usually the area with high involvement in your given activity. Dispersing the fluids that build up will cause less in