You push yourself to meet any physical or mental challenge but slowly the body can feel like it's grinding to a halt! That’s why some training days feel great and others will feel like a chore. Having a poor recovery process has been proven to increase fatigue, injury and affect muscle growth, not to mention setting you back on achieving certain goals and decreasing your overall determination. We’ve created an ideal routine guide for post-training recovery...
Here’s how it works: You strip down to your underwear or swimsuit, pile on socks and gloves, remove any jewellery or piercings (any metal will get crazy cold), and then stand in a vertical booth—with your head sticking out of the top for some warmth. Inside the chamber, the air is about -200 degrees, thanks to an intense electrical or nitrogen-cooling system. (Some chambers range between -116 and -310 degrees.) After two to four minutes braving the frigid temperatures, you get out. By lowering the temperature of inflamed tissues you're encouraging the bodies repair process. The end goal is improving recovery from tough workouts or even injuries like strains and sprains.
Sports massage will help to break down larger and older knots and also help with recovery from injuries. Your therapist will use passive stretching techniques alongside other techniques that manipulate and stretch the tissues to increase range of movement and prevent injuries. During the treatment your therapist will use a combination of techniques including trigger point release, joint mobilisation and passive stretching such as soft tissue release and myofascial release. This is not a relaxing massage and you should be aware that you might feel some discomfort due to the nature of the treatment.
When we train we accumulate fatigue in our bodies and often develop compensation patterns to try and move more easily. Compensation of this kind is fine in the short term but can lead to stress being placed on parts of the body unequipped to deal with what we ask of them. Osteopathy can help with everyday recovery between sessions and can also identify movement compensations to avoid future injury. Osteopathy is also well equipped to manage occupational strains such as upper back tension and postural strains incurred at work.
Weightlifting helps to build bulk, but can also result in the shortening and tightening of your muscles. This is where yoga comes to the rescue. Yoga releases tight muscles, unleashing your true fitness potential with increased range of motion. A healthy range of motion facilitates the efficient development of muscle strength, ultimately enhancing athletic performance.
Regularly using a Foam Roller – especially a deep tissue massage roller – offers many of the same benefits as a sports massage, including reduced inflammation, scar tissue and joint stress, as well as improved circulation and improved flexibility. Regularly rolling pre and post workout will mean you will help prepare your muscles for the workout ahead and also help with post muscle recovery.