OPTIMIZE YOUR PERFORMANCE AND DECREASE YOUR RISK OF INJURY...



05.12.23



By Free Motion Physiotherapy





Recovery is a vital, often underestimated aspect of any training program. Whether you're an elite athlete or someone looking to stay active and pain-free, understanding the importance of recovery is key to improving your performance and well-being. In this blog, we'll explore the significance of recovery in training and how it can help you achieve your fitness goals while keeping you at your best. Not all recovery methods are equal. The recovery pyramid shows the most crucial forms of recovery are sleep and nutrition. Planning your recovery is essential to ensure that you have enough time to sleep and have proper nutrition planned to keep you fueled before, during and after training sessions. That being said, let’s discuss the pyramid in more detail.


Not all recovery methods are equal. The recovery pyramid shows the most crucial forms of recovery are sleep and nutrition. Planning your recovery is essential to ensure that you have enough time to sleep and have proper nutrition planned to keep you fueled before, during and after training sessions. That being said, let’s discuss the pyramid in more detail.



1. Sleep and Down time



As you set goals for training you need to set sleeping goals too, for example:

• Get a minimum of 8 hours of sleep every night.

• Fall asleep within 30 minutes.

• Wake up feeling refreshed.


Not all people are great sleepers, here are some tips to help you achieve your sleeping goals:

• Establish a consistent sleep-wake pattern.

• Create a non-stimulating pre-sleep routine.

• Avoid electronic use 30 minutes before bed.

• Maintain a cool, dark, and quiet bedroom environment.

• Limit afternoon caffeine intake.

• Avoid late afternoon naps.


Why is good quality sleep important?

Sleep deprivation has been shown to have negative effects on performance, mood state, metabolism, and immune and cognitive function.


Sleep is not the only way to rest.

Downtime strategies can also be implemented. Engaging in mindfulness activities and breathing exercises are also ways to influence recovery as it down regulates the nervous system



2. Nutrition and hydration



Nutrition, including its timing is crucial. Nutrition provides the fuel that your body needs to rebuild on a cellular and muscular level. Refueling as soon as possible after training is important to start the repair process. The golden window is 30 minutes after exercise. A combination of carbohydrates and protein, in a 3:1 ratio, is recommended. Followed with a balanced meal and proper hydration is the key preparing you for your next training session.



3. Water immersion



Water immersion, particularly in the form of cold baths or contrast water therapy, offers numerous benefits for post- exercise recovery. Immersing yourself in cold water can reduce inflammation, muscle soreness, and swelling, helping you recover quicker after an intense workout or endurance event. Cold water immersion constricts blood vessels, which can flush out waste products from your muscles, reducing discomfort. While water immersion may not be the most comfortable experience, its benefits in terms of recovery and overall well-being are hard to ignore.



4. Foam rolling/Active recovery/Stretching



Foam rolling, stretching and active recovery are key components in promoting muscle recovery and preventing injuries.


Foam rolling, also known as self-myofascial release, involves using a foam roller to apply pressure to specific muscles. This helps release tension, improve flexibility, and increase blood flow to the targeted areas. Improving recovery time and preventing injuries as you continue to increase your training load.


Stretching complements foam rolling by promoting flexibility and range of motion. Dynamic stretches before a workout help warm up the muscles, while static stretches after exercise contribute to muscle lengthening and relaxation. A combination of static and dynamic stretches should be part of your recovery strategy.


Together, foam rolling and stretching create a well-rounded approach to muscle care. They aid in preventing injuries by enhancing muscle pliability and reducing muscle imbalances. Additionally, these practices contribute to faster recovery post-exercise and decreasing risk of injury. Keep an eye out for our upcoming blog on how to use your foam roller.



5. Massage



Think of your car, it takes you everywhere. To keep your car running smoothly you need to service it often. Your body is your car that keeps you moving, then why not service it more often? Exercise pushes your body to its limits and massage is not only beneficial for muscle recovery and pain management but also for relaxation. A well-executed massage can enhance blood circulation, reducing muscle soreness and stiffness. This increased blood flow delivers more oxygen and nutrients to the muscles, aiding in the repair process. Additionally, massage helps to alleviate tension and improve flexibility, crucial elements for maintaining an active and pain-free lifestyle.



My personal approach and experience:



Leading up to and after my first Ironman 70.3 in Mosselbay. I started training in January to participate in the event in November. I had quite a lot to build as I have no previous experience in endurance event training. My recovery strategy consisted of aiming for 7-8 hours of sleep every night, MAP Movement classes using myofascial release tools to improve mobility and strengthening to ensure optimal muscle recruitment.


Later, I started focusing on nutrition more, I believe that if I had done this earlier, I would’ve been able to build a bit more. I also trained with a coach from Trivium who ensured that the training loads were optimal. Leading up to race day I kept focusing on getting the basics (sleep, nutrition, and mobility) right as consistent as I possibly could.


During the race nutrition was key, the body was prepared but it needed the right fuel to get the job done. I used the nutrition products that I trained with, which is important to ensure that your body is used to the products and can digest them well as your gut is stressed during an event like this.


After crossing the finish line, I ate the food provided and replenished with an electrolyte drink. I was not feeling my best that evening, to be expected after a long day on the course. I just kept sticking to the basics getting nutrition in and a good night’s sleep. My body felt surprisingly good the following day, my muscles were tired, but I wasn’t sore at all. I believe that being consistent with myofascial mobility exercises, optimal training loads and a good recovery strategy meant my body was able to rise to the occasion.


Make recovery part of your training program and reap the benefits



Feel FREE to like our social pages