10 Rapid Recovery Rituals

After “trashing” muscles, whether just beginning to work out or following intensive training, there are ways to help the body repair faster to limit soreness and training can continue with most effectiveness.  Here are the best recovery practices you can include in your/your child’s training life:

1.  HYDRATION:  Get a good water bottle and don’t let it leave your side.  Fill with plain water, or add squeeze of fresh lemon, cucumber, a pinch of tropical salt.  Powerade has B vitamins that Gatorade doesn’t but they both have extra chemical flavors and colors that aren’t the best for long-term, non-stop consumption.  Coconut water has all the benefits of these drinks naturally.  Mix it with other watered down juices to make it refreshing and appealing.  Hydrating helps performance and flushes lactic acid plus a zillion other benefits. 

2.  NUTRITION:  “Hobbit” meals are best!  Breakfast 1 & 2, Dinner 1 & 2, Supper 1 & 2.  Keep meals smaller and more frequent.  A great rule of thumb is to combine lean proteins with vegetables or fruits for the base of each meal.  Don’t forget proteins like greek yogurt, quinoa and brown or black rice, chia seeds and nuts for variety!  Breads should have the nuttiest, seediest ingredients.  Post-work out:  drink chocolate milk or tart cherry juice within 10 minutes after work out, then a protein-complex carb meal within 30-60 minutes to fuel muscle repair in most efficient way.  I’ve found that kids will shift away from white bread/rice when you introduce the tastes early in life and slowly.  They need to be exposed to whole foods early to help their palate develop aka “aquire the taste”.  Don’t shy away from finding breads that have a little brown in them and make incremental moves towards darker breads and colorful vegetables.  They’ll fight, but slowly prefer the taste in the long run!

3. COOL DOWN:  After a work out, swim, bike, jog, walk easily for 20-30 minutes to help your body flush out lactic acid.  

4.  REST:  make sure that naps and sleep are included as training levels increase.  The body repairs and rebuilds during.  Naps should be no more than an hour and half to prevent messing with overall sleep rhythm of the day.

5.  STRETCH:  Yoga is a perfect means of engaging a core strength workout while also stetching out muscles.  As muscles work and bunch/bulk up, it’s important to lengthen them back out, not only for comfort but to maximize range of motion that will enhance sport performance.   Try adding yoga 1x week into the training schedule.  Plan daily shorter and one longer session of stretching each week.

6.  MYOFASCIAL RELEASE:  Grab foam rollers, hand rollers, and/or a tennis ball.  Roll out on the foam roller to squeeze out the lactic acid and break down the tissue that crunches up the muscles up.  Roll on a tennis ball until you find a more painful spot/knot (back, flexor area, IT band are particular spots to focus on), stop on it, breath and relax (while screaming in pain) for 30 seconds then move on to the next spot (you’re using the tennis ball to deeply massage a trigger point that will release the knots!)  After doing this regularly, you’ll find you’ll have fewer painful knots and specifically tight muscles will release!

7.  CONTRAST BATHS:  As soreness increases, the need for this treatment increases.  Jump from hot/cold water, submerged to the neck is best, but showers work too, varying duration from 1-5 minutes and 3-4 X.  The contrast needs to be at least 30 degree difference in temperature and the more extreme the contrast the greater effect.  It’s best to start with hot and go to cold unless it’s bedtime when ending hot will help sleep.  Swimming easily in a cold pool is best then jump into a hot tub and repeat.  Cold temperatures reduces muscle inflamation while hot infuses muscles with blood for repair.  Contrast baths creates a pump action of repair work that will add recovery well.  

8. CONTRAST BATHS:  Use compression clothing after work-outs or wear to bed.  These squeeze the muscles to help reduce inflamation and squeeze out lactic acid.  There are socks, sleeves, pants and tops.

9. MASSAGE/SOFT TISSUE SPECIALIST TREATMENTS:  Find a sports specific practitioner to get deep tissue, flush massages, stretching, acupuncture, etc.  Osteopathic physiotherapists have an arsenal of practices they can use to aide rapid recovery during intense training.

10. Image:  Before bed, add 500 grams of Epsom salts and a shot of grapeseed oil and camomile teabag or any other moisterizer and scent to relax after another hard day of training and just before bed.  The salts pull out toxins from the body and help reduce inflamation while the grapeseed oil naturally moisterizes the skin.  Scents like camomile are calming to help induce deep sleep so needed to rebuild over-night.

 

 

 

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Sore?

Cierra is now training in the high-performance group with Bob Bowman at NBAC. When she met with him, he asked if she was doing any dryland core strength work or lifting. She answered positively. I knew she was in trouble. She’s done some, inconsistent, and light work, but nothing serious. She was in for a rude awakening.

The first indication that she was doing something different came the second morning when she was a bit stiff getting up for day 2 practice. By that afternoon, she had trouble getting off the floor. Day 3, she was walking in pain, whimpering. Every muscle in her body was hurting.

There are things that can be done to help an athlete recover faster, help prevent injury, relieve pain, and continue training optimally.

1. Drink chocolate milk and eat a healthy snack that’s a combo of protein and carbs within the first half hour after working hard.

2. Drink as much water as possible afterward to help flush out the lactic acid that’s causing some of the tightness and discomfort.

3. Use myofascial release self-massage: get a foam roller, hand rollers, and a tennis ball. Roll all the sore muscles on the roller or use the hand rolling pins to massage the muscles. Use a tennis ball on the floor and roll slowly on top of it until pressure points of pain are felt. As each tender spot is felt, stop and relax on the pain spot for 30 seconds, breathing and relaxing. Use that all over the back, hip flexors, IT strap muscles on legs and calves especially. (Don’t use it in your armpit…dangerous spots to put pressure on there)

Trigger Points

4. Stretch. Yoga stretches are great.

5. Take an ice bath. Fill a tub with cold water and add a bag of ice. Brace yourself and get the sore muscles under water for 20 minutes. Follow with a warm/hot shower for 20. Repeat a few times.

6. Deep tissue massage: Find a certified sports massage therapist to give you a deep rub down. If you they’re certified in stretching, have them stretch you as well.

PS…C spent an entire day doing nothing but these recovery practices and came down the stairs for day 4 practice singing, “It’s a miracle! I can walk!”

Myofascial Release

Zero Regrets

Every one of us has choices, and the way we frame them and make them sets us on our paths- Apolo Ohno. Zero Regrets.

It’s the New Year. Time to set goals. What are your goals for 2011?

Without clarifying what you want to do and why, life’s activities become sort of purposeless and random, right? You wind up reacting to influences that carry you somewhere until, one day, you wake up and wonder how the heck you got where you are. You just went with the flow; drifting. There’s nothing wrong with that, if your goal is to experience the adventure of being aimless, but if you have any dream of who you want to be or what you want to accomplish, you’ve got to define it. Seeing the destination provides you with direction. Having a goal frames your choices. It sets you on your path.

Know who you want to become and what you want to achieve. Define a plan for the work it’s going to take to get there, being determined to go the distance, not looking for shortcuts. Accept the sacrifices of not being “normal” and drifting with the influence of others, and team up with those who are going the same direction. Then chase it all with everything you’ve got, relentless in your pursuit…full out.

In a defining moment in Apolo Ohno’s life, when he was struggling to define, own, and pursue his goals, his dad said, “You have a choice. I don’t care what path you go on in life. I don’t care if it’s sports or academics or business. Whatever it is, it’s all fine by me. But whatever that is, you truly have to do it one hundred percent. Dedicating yourself…sacrificing because you want to give that one hundred percent, because you want to be the best or you’re not going to do it at all. If you don’t do something one hundred percent, it’s not worth doing.”

Choices:
• Don’t decide what you want to be or do, decide who you want to be and what are you willing to do to get there. Do you really know what you want and what’s worth pursuing 100%?
• What’s your plan to avert distractions? How will you avoid bad influences in the first place and what’s your plan if faced with pressure from outside sources to veer off course?
• How will you gain mental strength?
• How will you train to gain physical strength?
• Who do you need around you to help you? Who is going the same direction that you should travel alongside?
• What can you do daily so you’ll have no regrets and won’t say, “what if….If I had only…”

Each day, make choices that keep you on a direct path so you arrive where you intended. Keep your eyes on your destination, be uncompromising and gain strength with every step knowing it’s moving you to becoming the person you want to be. The sacrifice of each day, the pain of giving everything you’ve got will pale in comparison to the years of regret you’ll have if you don’t frame and make your choices well. Choose to have zero regrets.

Apolo Ohno decided he wanted to be the best speed skater in the world. He made clear decisions about what he’d do, who’d he spend his time with and how hard he’d pursue who he wanted to become. He has Zero Regrets and has become the most decorated winter Olympian of all time.