Below are some manual therapies that you can do on yourself. There are other ways to help your body recover. The main one being nutrition. You are literally made up of what you eat and drink. Like the chicken you ate last night is going to repair your muscles that you trained this morning. More on this later but always keep that in mind. I like to think of my rest day as my day to heal which to me, means EAT and EAT well.
You see the above rack (stall Bars)? That is perfect for speeding recovery. Stretching not only stretches the muscles to some extent but it also gets blood flow to your poor muscles that ache so badly that walking hurts. Blood flow is a good thing when it comes to recovery. So therefor stretching is a good first step.
Want to take the next step? See the PVC pipes. They are there for something called Self Myofascial Release (SMFR) which also increases blood flow to muscles while also allowing your fascia to lengthen and stretch as well. This is kinda tough to accomplish from just stretching.
Wanna go even deeper? I will keep with the self help theme and skip massage, but that is a great option if you are feeling super sore or stiff. The next step is to ice whatever hurts or take an ice bath for the whole body wellness. The ice reduces inflammation and creates a vacuum for the blood again to get pumped out of the muscles then be allowed to flood back in to flush much of the stuff that slows down the function and recovery of the muscles.
Of course as we always talk about, sleep, reduction of stress and nutrition play a huge role in your bodies ability to recover. See how this is becoming a complete package? Yeah, it’s that important to have all the pieces put together.
Start with some stretching next time you are feeling a little stiff and see how that makes you feel the next day. Next try some SMFR with a tennis ball or PVC. Lastly get excited about an ice bath for those really hard training sessions.
Want some specific stretches? Come see a coach and point to what is tight and I will do my best to get it worked out before you leave.
Friday S&C Workout:
Seated box jump x4,
5 sets: AFAP
7 wall balls,
Rest 3 min,