Struggling with low energy or stuck in a training plateau? You might not be recovering fully after your training sessions.
Under-recovery can take days to build but possibly months for your body to recover from.
Here are some things you can do to help your body recover after your training sessions.
Deep tissue massage: This works wonders for helping your muscles recover.
Acupuncture: Can be helpful for injury rehabilitation, reducing inflammation, and supporting the immune system.
Cold Water Immersion: An ice bath helps blood vessels constrict, flush waste products and reduce swelling and tissue breakdown in muscles. (a favorite of guys in our SOF prep training program!)
Recovery Shower: Helps to flush the byproduct of energy production from muscles and assists with relaxation – Start with 5 minutes of HOT water – relax and massage your muscles. Slowly turn the temperature cold, as cold as you can handle. Blood vessels will constrict. Once well-cooled, slowly turn the water back to hot, the blood vessels will dilate and flush the muscles. Repeat the process 2x or as needed. Add in some epsom salt to the recovery shower for even greater benefit.
Additionally, foam rollers, lacrosse balls, massage guns, etc are all tools that you can use on a daily basis to help your muscles recover. Take 1-week completely off every 10-12 weeks of training. The only activities allowed during this time are active recovery methods, walking, stretching, massage and de-stressing activities.
Focus on what you can control: Diet, Sleep, Rest, Stress. Strive to limit outside stressors in your life. Take ownership of your day and what you can control.
Let me know which recovery techniques you try and if this information was helpful!
Disclaimer: I am not a medical doctor. Please consult a medical professional for your specific needs. I am sharing with you what has worked for me.