Happy Monday Morning!!!!!!
In my neck of the woods, we woke up to much cooler temperatures….which meant a much stiffer hip during rehab this morning But it was completed none the less.
Today marks the first post in a short series about recovery. Now, don’t get me wrong, I do NOT get recovery right every single time…but I DO know the importance of recovery and how many body systems are involved in true recovery. So, let’s dive right in.
Let’s get the layout and ground rules for recovery set up first:
- RECOVERY refers to recovering from a certain aspect of your lifestyle, preferably an active one. In other words, if you’re still on the couch about working out, skip to a different post
- You can utilize many things in RECOVERY, including foam rollers, bands, balls, yoga (the right kind) and even diet (oh yes!).
- RECOVERY involves more than just lazing about….I know, I am as shocked as you on this one. Most of my “recovery days” have always involved Netlfix binges…who knew????
The act of recovery is utilizing meaningful movement to de-stress and decompress the joints and soft tissue of the body. That’s a pretty broad explanation of true recovery. I like to take it a step further and implement mindful movement AND anti-inflammatory diet practices to rid the body, mind, and gut of the excess stress that can keep us feeling tight and pent up in our own bodies. Today, I’ll be listing some great forms of recovery, giving a comprehensive recovery schedule, and making sure you leave with some good resources.
TYPES OF RECOVERY:
- Foam Rolling. When done correctly, foam rolling helps to manipulate soft tissue (aka, muscles and fascia) and alleviate pain, plus it’s cheaper than a massage. If you’re new to the roll, I suggest purchasing a soft roller and working your way up to the big boys. Here are videos for foam rolling the Upper Body, Lower Body, and an all over foam roll for active individuals. Consider foam rolling before and after activities OR in the evening when you are watching your favorite show.
- Stretching. Stretching can help to elongate the soft tissues, tendons and ligaments surrounding the joints. The key is to not overstretch. So, pay attention to your body and go for a stretch in the belly of the muscle. I have an easy full body stretch here.
- Yoga. Yoga is more than stretching and is requires ZERO flexibility to get started. Yoga puts your joint through their full range of motion and helps the skeletal system to realign for more efficient movement. If you have NEVER done yoga, I recommend seeking a qualified teacher/class to get you started. If you have a little knowledge, Morgan Day Cecil is my fave yoga girl of the moment.
- Massage Therapy. Manual manipulation of soft tissues helps to decrease tension AND helps to force stress induced toxin build up out of the body. In order to keep massage more budget friendly, I suggest seeking a massage school close to you. New therapist need hours and are often very attentive to your needs.
- Ice baths and Epsom salt baths. Both of these help ease soreness. If joints or inflammation are your main concern, go for an ice bath (exactly what it sounds like). If soreness is your gig, a 20 minute soak in some warm (not too hot) water with about 1/4 cup Epsom salts should do the trick.
- Diet. If you suffer from chronic soreness or inflammation, I would suggest checking your diet. If you’re unfamiliar with this process, feel free to contact me in the form below and get started with a diet profile review. Often times, many issues in the soft tissue and joints can be a reflection of what if going on in the gut (more on this in week 3).
- Active Rest. respect active rest days by scheduling out actual active rest. You can take a walk, go for a light swim, enjoy some time at the beach, attend a yoga class, etc. Even if you’re sore, move with a mindfulness and the soreness will dissipate over time. The human body CRAVES motion.
I know it can be a lot to soak in, but recovery can be the missing link to fast tracking your results
Weekly Recovery Schedules:
- Foam roll 1-2x per day, around workout.
- Stretch post workout for 5- 10 minutes, more in the evening if you are sore.
- Schedule a massage once a month.
- Use Epsom salt and ice baths as needed.
- Implement an anti-inflammatory diet for at least 3 weeks.
- Schedule at least 1 active rest day into each week.
Happy Recovery Trails!!!! And keep me posted on how you do these next 3 weeks.