The Science behind Recovery

 

Here are a few tips from our Science Behind Recovery handbook for our ERB Members.

 
 

The idea of recovery after exercise is well-established however it is the first area to drop off when we become pressed for time.

Do we really understand our body’s need for recovery?

DOMS, Tight Muscles, Joint Stiffness

  • Do myofascial release once/day.

  • Stretch for 20mins+/day.

  • Light training only (low duration and intensity).

  • Avoid skipping rest days, over training or skimping on warm up and warm downs for general activities.

Fatigue

  • Slow Wave Deep Sleep - help revitalizing growth hormone activities for physiological growth and repair to occur during slow wave deep sleep phases.

  • Avoid sleeping less than 6 hours per night.

Swelling/Inflammation

  • Use lymphatic drainage techniques like gentle self massage, rebounding on mini trampoline and/or gentle skin brushing.

  • Avoid sugary treats or foods which you find inflammatory, constipating, overly elevate your blood sugar or food combinations which bloat or dehydrate you.

Low energy

  • Do replace fluids and electrolytes after your event, consume nutrient dense, low processed foods at your usual meal times.

  • Don't skip meals, binge on unhealthy treats or digress from your meal routine too radically.

Swollen feet

  • Do wear supportive socks, use the rebounder, do ankle pumps for lymphatic drainage or elevate the feet to move lactic acid and nitrogenous by-products from exercise. out of your body.

  • Do spoil your feet with soak, massage and stimulating foot care skin cream.

  • Avoid long periods on your feet without rest.

  • Attend to your feet especially, blisters, rub marks on toes, damaged toenails.

Meaningful change for EVERY body.