Recovery is essential for your muscles to rejuvenate and repair themselves from the strain you put them under, whether that be from running an ultra marathon, day to day fitness training or in every day life.
Planning recovery into your training routine is essential. If you are suffering an injury then it becomes your number one priority, no matter what the injury is caused by. So here's some tips to help you plan your recovery.
Commonly forgotten or left out of the training regime due to 'lack of time' ensuring you stretch properly on the way in and out of your training is super important. It helps to warm up your muscles and increase their elasticity so when you put them to use you are less likely to cause tears in the muscle fibres. Similarly stretching out of your workout helps your muscles revert, especially if you have been shortening their length with contracting exercises.
There's a number of tools you can use to help your stretching in the gym or at home; spikey ball, foam roller, back balls.
If you would like to know more about how to use these tools, please speak to us at your next appointment.
2. Active Recovery
When you train for a particular event or are building towards a goal it is easy to get caught up in the end result and push yourself harder and harder. It is important to plan some down time into the program. Give your self a couple of days off your training program and mix it up. Throw in a bike ride if you are a runner, go for a hike, swim or play a game of tennis. Mixing up your activity is great for your training as it makes your muscles 'think' again while giving them a rest for the repetitive activity you usually put them through. It also breaks up the routine for your mind and can add some fun to your program!
3. Soft Tissue Treatment
Using different soft tissue methods to help your muscles recover is a great way to ensure you can keep training to achieve your goals while treating your body with some respect. Massage is obviously one we will always recommend. Regular massages when you have an injury will assist you in recovering more quickly, but also using massage as part of your regular maintenance program will help you continue regular training sessions with less downtime. Massage is a form of active recovery as it manipulates and activates your muscles. Trigger point dry needling is a fantastic way to speed up recovery from tight and overused muscles and will be used on key areas that you've been driving a little too hard!
4. Salt Soaks
After a hard work out or a week full of training soaking in a tub of warm salty water can do so much good! Contrast Treatment (hot & cold alternating tubs) are powerful, but not available to everyone! Epsom salts are great way but if you want to take this to the next level our Bath Soak, Muscle Marinade includes a blend of 3 different salts; Epsom, Dead Sea and Himalayan plus soothing Organic Botanicals.
These additional salts increase the magnesium, potassium, zinc and calcium to draw out unwanted acids and the botanicals sooth, rejuvenate and repair your fatigues muscles. Our range of bath soaks will ensure you are able to keep training while you are looking after your muscles.
It is also important to simply give yourself a day off. Which actually means not doing any strenuous activity, Just enjoy a day with the family, head to the beach or have a picnic in the park - even allow yourself a binge of your favourite Netflix series!
We can't talk enough about getting a good nights sleep. Everyone is different and requires a different amount of sleep but 7 - 8 hours of solid uninterrupted sleep is recommended. I am hearing a lot of screams and shouts at me right now, as we have a lot of clients who are new mums and dads - and sleep is not something that is that simple to arrange! Grab your sleep when you can and ensure you are being good to your body!
If you are struggling to get to sleep, try a warm bath with our Rejuvenation Soak, packed full of restorative salts and organic Lavender flower & powder you will not know yourself in the morning!