May 20, 2022 “Rest and Recovery” It does a body good!
This week I have had several conversations with clients complaining about certain things that have been bothering them for weeks, months or even years. As I was preparing for today’s workout, I had decided to do a recovery workout and bring in all the tools I use to help me recover much faster and safely. As I was checking clients books this morning, I received confirmation that I was on the right track. A client stated that she has been suffering from neck pain and I asked what she was doing at home to care for it. She replied nothing. It is important to listen to your body, address areas that ache, are sore, in pain and or injured. If the pain appears serious or you just don’t know what it is, seek professional care from you doctor, chiropractor, physical therapist and or your fit/nurse Tadda.
All workouts, especially tough ones, stress the body. You’re fatiguing or tiring out various muscles when you work out, which means you’re causing microscopic damage to muscles cells. After we lift weights or do an endurance workout, our bodies need to repair the torn muscle tissue. Our bodies also need to recover strength levels, eliminate inflammation, and reduce the effects of delayed onset muscle soreness (DOMS). Workout recovery tools are an important part of any fitness routine. They can help you feel better by relieving muscle pain, reducing tightness, and boosting mobility. All this can improve your performance and reduce your chance of injury.
Some examples of recovery tools are Ice, heat, Epsom salt baths, Biofreeze (available at TFC), electrical stimulation, massage guns, compression devices and socks/leggings, and foam rolling. These tools have been shown to be beneficial for improving markers of muscle damage. In addition to enhancing your workout recovery, these products may be useful in helping you unwind after a long day of travel, school, or work.
To select the best post-workout recovery tools for your needs, consider how much time you have, how you’re feeling and your recovery goals. If you’re accustomed to short, active sessions, consider using a massager, foam roller, or stretch strap. If your muscles are super sore directly after a workout, you can opt for a gentler routine such as light stretching and do a deep tissue massage session when your muscles are more relaxed. You can also self-massage using a topical menthol product.
When time is on your side, you can opt for longer, passive sessions. For example, you can take Epsom salt baths a few times per week, wear compression socks while elevating your legs, or sit or lie down while using a neck or back massager.
Below I note the benefits and uses for many of the devices I used and discussed in the today’s workout recovery class.
Foam roller – they can help relieve muscle tightness and increase joint range of motion over larger muscle groups. You can target the muscles that are the tightest and with a little pressure and some rolling you relieve the tightness ending up with a more relaxed muscle group.
Tennis balls – act like a smaller specific area foam roller that can be used to loosen soft tissue and release tension especially under your foot or in the small of your back. With a little pressure and some rolling on the tight muscle group you can relieve the pain.
Stretch straps – the straps make stretching easier and safer while improving your flexibility, range of motion and posture.
Neck warmer – while there are many on the market that you plug in and turn on the simple one, I used was made of cloth and rice. With a little essential aromatic oil this will work to soothe your neck muscles and relax your mind.
TENS unit (Transcutaneous Electrical Nerve Stimulation)– works by delivering small electrical impulses through electrodes that adhere to your skin. The impulses flood the nervous system and produce natural pain relivers called endorphins.
Yoga stool – the chair helps with increased flexibility, improved strength, reduces stress and pain and helps with better sleep.
Massage Gun – can help you successfully manage stress within the shortest possible time. It relaxes sore muscles, revitalizes blood and lymph flow, resulting in better circulation and tissue metabolism. It also flushes out lactic acid quickly and other toxins from the muscles.
Compression legs - Okay, yes: This is about as luxurious as recovery gets, and it's definitely more "pro athlete" than "weekend warrior." But it does work: Place your legs into each zippered sleeve, and just lie down, and you'll feel a few seconds of compression in each leg, (the maximum intensity is 100mHg) followed by a longer a period of relaxation. This cycle on “compress and relax” improves blood circulation to repair muscle tissue fast. If you’re looking for advanced lower body muscular recovery, invest in this electrical compression system.
Eat healthy – eating the right foods can help reduce muscle damage and speed muscle recovery. An ideal diet for recovery should include complex carbs, food rich in calcium, fruit and juices teeming with electrolytes and antioxidants, fatty fish high in protein that help facilitate muscle repair, whole eggs rich in protein and starchy vegetables
Rest – finally a lack of sleep or just rest can exercise can derail your performance and impair recovery. Allowing your body time to rest is a necessary part of an effective training routine. Taking days off gives you time to heal from the stress you’ve placed on your joints and muscles, preventing fatigue and burnout and help you breakthrough plateaus. Sleep is also a large part of the recovery equation. During sleep, the body produces the majority of its growth factors and hormones that can aid in daily muscle repair and recovery. Getting the recommended seven to nine hours of sleep per night allows those growth factors to do their work. If you are sleep deprived your body isn’t performing as highly as it could be. Exercising when you are running on empty also increases your risk of injury.
In fact, without recovery including all the tools discussed, and rest you will feel pain and then the pain turns into injury. Take care of yourself. Rest and Recovery is key part of your healthy journey at TFC. No Mess!
