00:03:09 – Reading Time. Did you know that your muscles’ actual growth and strength occurs during recovery, not in training? Many overtrain and seem to ignore this daylight fact. Recovery is as equally important as training, if not more. You must put as much attention and care towards your recovery process as you do into your practice. When training, muscle fibers get damaged as they undergo stress. During the recovery phase, your muscles regrow and strengthen, which makes them tougher than before. You must take the proper measures to ensure your robust recovery. It is well known that you should limit your training afterward, stay hydrated, get plenty of rest, and consume healthy nutrition.
Today, we’ll be exploring 5 tips & tricks for extraordinary recovery from sports.
1. Examine your post/training shoes for recovery from sports
When was the last time you replaced your running/sports shoes? Shoe cushions and foams deteriorate with use. Their function is to absorb the stress on your legs. They alleviate the tensions in your muscles. Through time and use, they lose their elasticity and become “fluidity.” The result is a heavy toll on your legs. For faster recovery from sports, consider getting new shoes every approximately 400 miles. What you wear after training is worth examining. Avoid any stiff, tight shoes. Go for soft, spacy shoes that allow room for your feet to relax and breathe. Wearing rigid heels, boots, or soles will only impede your recovery. Nothing feels better than wearing shoes that feel like clouds.
2. Sauna for recovery from sports
While saunas are mostly famous for shedding off some weight, Saunas can be useful for a faster recovery, and here’s how. Saunas improve your circulation, thus, the flow of nutrients. According to a Mayo Clinic Proceedings review, Saunas can reduce the risk of diseases such as high blood pressure, stroke, and cardiovascular disease. (1) Saunas can also ease joint movement, stimulate endorphins and growth hormones. The pain you feel out/training is due to the release of lactic acid. Saunas can eliminate the acid.
3. PEMF for recovery from sports
PEMF stands for Pulsed Electro-Magnetic Frequency. It’s a technology that emits safe magnetic frequencies that stimulate your brain and cells to behave in a desired way through a device. NeoRhythm is a PEMF device that promotes relaxation and alleviates your pains during the recovery phase. With a simple gesture, you can enter a smoother recovery, with its relaxation and pain control programs.
“The music gives me a rhythm that fits in with my record pace.” – Haile Gebrselassie. Not only is it proven that music boosts your athletic performance, but the right music mellows your recovery process. A study by Brunel University in London showed that your post-workout playlist influences your recovery. The study took 42 people, 21 men, and 21 women, and found that chill lyric-free music decreased cortisol levels and enhanced their emotional state. Slow, sedative music proved invaluable for the recovery process. (2) Another study concluded that slow-tempo music quickens the recovery rate back. (3) So, tailor your post-workout/training music accordingly.
5. Avoiding alcohol
Skipping happy hour may be necessary for a happy recovery. Alcohol can disrupt blood flow and protein synthesis. The cost is rough recoveries from injuries. (4) In fact, it can cause some injuries to swell up. It also causes dehydration and ruins your sleep. Alcohol is a massive weight that hinders your performance and hampers your recovery from sports.
“Muscles are built in the kitchen, not at the gym.” – famous Bodybuilding quote. What you do outside of training is equally as crucial as performing the sport itself. Following the tips mentioned in this article will sure turbocharge your recovery from sports. With these ordinary tips, you can now expect extraordinary performance, each time.
(1). Laukkanen, J.A., Laukkanen, T. and Kunutsor, S.K. (2018). Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clinic Proceedings, [online] 93(8), pp.1111–1121. Available at: https://www.mayoclinicproceedings.org/article/S0025-6196(18)30275-1/fulltext [Accessed 19 Oct. 2020].
(2). Brunel.ac.uk. (2020). Chill-out tunes boost recovery after workout | Brunel University London. [online] Available at: https://www.brunel.ac.uk/news-and-events/news/articles/Chill-out-tunes-boost-recovery-after-workout [Accessed 19 Oct. 2020].
(3). Lee S;Kimmerly DS (2016). Influence of music on maximal self-paced running performance and passive post-exercise recovery rate. The Journal of sports medicine and physical fitness, [online] 56(1–2). Available at: https://pubmed.ncbi.nlm.nih.gov/27314136/ [Accessed 19 Oct. 2020].
(4). Barnes, M.J. (2014). Alcohol: Impact on Sports Performance and Recovery in Male Athletes. Sports Medicine, [online] 44(7), pp.909–919. Available at: https://pubmed.ncbi.nlm.nih.gov/24748461/ [Accessed 19 Oct. 2020].