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!ecovering from Training and "ports #articipation
$tili%ing proper recovery techniques from all physical activities is crucial in maximi%ing
performance in your sport. &ot only will you be able to perform at a high level, but you
will also reduce the likelihood of in'uries as well. !emember, you only grow and get
stronger during the recovery period, not in the weight room. (elow are some recovery
tips and techniques you can implement in your daily routine to reach your full athletic
potential )broken down into different categories and not in any particular order*.
Therapeutic Methods
Ice
Ice will cut down inflammation, which will help control pain and slow down the in'ury
cycle.
Elevation
+ie down and prop your legs up )way up* for ,--./ minutes.
Soft Tissue Work
$se foam rollers, massage techniques, tennis ball or lacrosse balls to dig into your
muscles and soft tissue. This will increase blood flow and bring tons of good nutrients to
your muscles while getting rid of the bad stuff in your body. (asically, this will help your
muscles regenerate faster.
Contrasting Shower
"witch the water temperature in your shower from hot to cold, alternating every minute
for ten minutes. Try to use as extreme temperatures as you can handle )but don0t burn
yourself*. fter the contrasting shower, you can use a 1ryocup )or 'ust free%e some
water in a styrofoam cup, peel half of it off* and apply it to your muscles.
Music
+istening to your favorite music can boost your mood, decrease cortisol )stress
hormone* and improve immune function. ll of these factors accelerate recovery.
Meditation
2editation will reduce stress, increase your muscle building hormones and can help you
get a deeper sleep )one of top recovery methods*. This is a very underrated recovery
technique but perhaps one of the most powerful. 3very twenty minutes of mediation is
equivalent to one hour of sleep. 2ore information on how to meditate can be found
here4 )http455theconsciouslife.com5how-to-meditate-a-guide-for-beginners.htm*.
Nutrition and Supplementation
Hdration
There is a strong link between dehydration and delayed recovery. In addition,
dehydration will decrease maximal strength and athletic performance. Your muscles
The 6rind7ouse !ecovery 2anual .
won0t be able to contract with as much strength or speed. "o shoot for .8 ounces of
water per pound of bodyweight.
!rotein
$se a (1s supplement )before and during training* and a protein supplement )after*
to repair tissue and build muscle. (1s have also been shown to decrease muscle
soreness, increase strength and fat burning, while improving mood and reaction time.
"itamin C and #mega$% fats
Take ten grams of vitamin 1 spaced throughout the day to remove cortisol and
decrease catabolic stress from your body. 9mega-: fats have host of health benefits,
which include4 decrease inflammation, improve energy, improve insulin sensitivity,
improve immune function, increase protein synthesis, improve digestion and decrease
muscle soreness.
Eat &ruits and "eggies
ntioxidant fruits like berries, cherries, raspberries, pineapple and kiwis reduce
inflammation and speed the elimination of waste products from the body to speed
recovery. +eafy greens and cruciferous veggies help the eliminate estrogen in the body,
which delays recovery. lso, it will decrease your risk of cancer. 6reen tea is packed
with antioxidants and can also help speed recovery.
Eat High 'inc &oods
;inc is a powerful antioxidant the helps decrease the inflammatory response from
training. "hellfish and meat are high in %inc.
(ifestle
Sleep
<eep sleep is probably your best form of recovery. 2ost of your muscle growth takes
place while you sleep, along with a host of other benefits )too many to mention here*.
"hoot for =-,/ hours of sleep along with naps after training to maximi%e your
performance and training adaptations.
E)ercise More
"tay active on off days to increase blood flow and nutrients to the muscles to speed
recovery. The key is that these extra workouts are light and easy, preferably non-
eccentric. 7igher rep sets using bodyweight exercises, hill sprints and5or sleds can be
very beneficial.
Stretching
"tretching the whole body for twenty to thirty seconds after training sessions and on off
days will help in the recovery process as well.
Wh go through the trou*le+
The 6rind7ouse !ecovery 2anual :
To simply put it4 You are of no value to your team and coach if you cannot stay away
from the in'ury bug. The stresses of strength training, practice, school and life are all the
same. "tress is stress, your body does not differentiate it and it accumulates over time.
Imagine you were digging a ditch. 3very time your body faces a stressor that ditch gets
bigger and bigger, and every time you rest and recover, the dirt gets put back into the
ditch making it smaller and smaller. If your recovery is optimal there would either be no
ditch at all )or a small one*. If your recovery is poor, then that ditch would be the si%e of
the 6rand 1anyon, and your body won0t have the resources to compete> nd that
means that you won0t be performing to your maximum potential and will be more likely
to get in'ured. In ./,., $" Today reported that ,.:- million children visited the hospital
emergency room for a severe in'ury )these are only the reported incidents*. The
$niversity of "an ?rancisco reported that 1+ in'uries have an annual incidence of
more than .//,/// cases, while about ,//,/// are reconstructive surgeries. In addition,
approximately 8/@ of these cases occur in agility sports )basketball, football, soccer*
and in non-contact situations> That means they likely occurred while cutting or
decelerating the body. The point is4 don0t let your ditch get too big and take the time to
recover and regenerate. You only get one body, one set of limbs and one set of 'oints.
TA3 1!3 9? T732>
Bhile not all in'uries are preventable, most of them are. Take control of what you can.
Train hard, !ecover harder>
"tay gritty, my friendsC
D9ne ounce of prevention is worth a thousand pounds of rehabilitation.E F 3very athletic
trainer in $.".
The 6rind7ouse !ecovery 2anual G