My Top Training Recovery Methods
This blog could have started and ended with, sleep, mobility, nutrition, and hydration, but I understand these can be quite tricky to align in a fast-paced society. My suggestion is to attempt to get these important recovery methods right first, then maybe add or replace new methods if you can’t seem to make it work.
We all love shiny new things and are constantly bombarded with ads telling us that their product is the best to help with recovery. The fact of the matter is everyone is different, and that means there cannot be a one size fits all approach. However, there are products or tools that provide more value and return on investment.
I have experimented with many recovery methods and have refined my process down to a few things that I believe make a big difference in restoring equilibrium and preparing for the week ahead.
Foam Roller
The first and most popular on my list is the notorious foam roller. It’s most people’s first recovery investment that usually ends up either under the couch or banished to the corner of the living room. The first time you use one feels like rolling on a bed of pine needles, but that’s not the foam rollers fault, it’s yours…
If you run 50k a week or go to gym 5 times a week but don’t put the same effort into your recovery, of course it’s going to feel horrible kneading your muscles against a solid object, but I’m telling you, after a few weeks of implementing rolling you’re going to wish you were doing it sooner. At first you get the benefits of recovering quicker, less soreness and aches, then comes the incremental gains in performance. The more mobile you are, the more efficient energy transfer is on the track, gym or pitch.
There are of course many debates online on whether it stimulates blood flow, restores tissue length or breaks down scar tissue, but that rabbit hole is so deep it just leads to more confusion. All I know is that it makes me feel better and I think it can help you too. A small investment goes a long way.
Massage Ball
If you have used and abused the foam roller and feel like you’re not getting much out of it anymore, it’s time to graduate to the next level.
The massage ball provides all the benefits of the foam roller and more. A very quick but important disclaimer, if you haven’t experienced using the foam roller, I wouldn’t recommend using the massage ball yet, as it can be very uncomfortable and may even cause more harm than good if not used properly.
I love the versatility and functionality of the ball because it is more portable than the roller and can target more local areas on the body. For those with tight calves (me), plantar fasciitis, and restriction in the shoulder blades, the massage ball is far more effective at targeting these areas than the foam roller. If you have followed any of Dr Kelly Starett’s content, you will know that there are many ways to use this tool. The benefits for me include, restoring range or motion, relaxing overactive muscles, and restoring function for the upcoming week.
Epsom Salts
I couldn’t wait to get to this one, my personal favourite. All you need is a bath and warm water.
This one is a non-negotiable for me, I try to do this at least once a week (usually at the end of the week) and the feeling I get after is so refreshing. Again, there will be debates on the suggested benefits e.g. detoxifying and relaxing the muscles, but I do know that you instantly feel the difference after a 20 minute soak.
One thing to remember to do whilst you’re in there is to stay hydrated. I don’t know what the science is, but the salts make you feel significantly more dehydrated than if you were to just have a regular warm bath.
There is a reviving feeling you get from the salts, which is just what you need after a long week of work and/or training. Being refreshed for Monday is key for determining how the week will go for me. Start as you mean to go on and make an Epsom salt bath a regular habit.
Others
Special mention goes out to deep tissue & sports massages (which you can book right now!)
Compression gear, smart electrical muscle simulation devices and massage guns. These are some more recovery methods I use, but they require a bit more thought before purchasing than the methods above, and so deserve their own post so watch out for part 2 of this.
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