Optimizing your Recovery from Exercise

We all know the feeling, coming home from a tough session and feeling absolutely wiped out. I love the feeling, I know I've pushed myself, maybe found some new limits, and have gained confidence for the upcoming races. But if you neglect your recovery from a session like this, then all that hard work can go to waste.

It's fair to say, "you're most important session is recovering from the one you've just done." How this recovery looks will depend on a lot of factors such as time of the day, access to equipment, the food that's in your kitchen and when your next session is. One thing I have found that helps is to have everything ready to go for recovery before I've started the session. Sort your recovery fuel, place the equipment you will use out ready to utilise, leave an extra 20-30mins after the session before you start your chores etc.

One thing I often say to my athletes is "If you aren't able to recover properly from the training you've just done then we need to modify the plan first before seeking for more and more recovery tools." So if you are finding you're constantly tired, aching, grumpy, injured, sick or just feeling in a general slump, it may actually be that you are over training and that should be addressed before anything else.

Let's dive into some of the more popular recovery modalities:

Sleep

I absolutely love a good nights sleep, it sets me up for the next day of training so well. During sleep, the body undergoes various restorative processes. Growth hormone, which aids in muscle repair and recovery, is primarily released during deep sleep. Adequate sleep is vital for recovery as it allows the body to repair and rebuild tissues. During sleep, the body releases growth hormone, which is essential for muscle repair. Establish a consistent sleep routine, create a conducive sleep environment, and prioritize good sleep hygiene practices.

• Aim for 7-9 hours of uninterrupted sleep per night. 
• Establish a consistent sleep schedule, going to bed and waking up at the same time each day. 
• Create a sleep-friendly environment: a cool, dark, and quiet room. 
• Avoid stimulating activities, electronic devices, and caffeine close to bedtime. 
• Practice relaxation techniques before sleep, such as deep breathing or meditation.

Nutrition

Gone are the days of grabbing a pie and a coke straight after a workout. Whilst these give immediate satisfaction, there's actually a lot more you can do by putting a bit of thought into your recovery nutrtition. Prepare this in advance, so as soon as you walk in the door or finish your session if you are away from home, you have it all there ready to go.

Proper nutrition provides the body with the necessary nutrients to repair muscles, replenish energy stores, and support overall recovery. 

• Consume an adequate amount of protein: Protein is essential for muscle repair and growth. Include lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based protein sources in your diet. 
• Optimize carbohydrate intake: Carbohydrates replenish glycogen stores, which are depleted during exercise. Focus on complex carbohydrates like whole grains, fruits, vegetables, and legumes. 
• Stay hydrated: Drink enough water throughout the day to maintain proper hydration, as it affects muscle function and recovery. Include healthy fats: Omega-3 fatty acids, found in fish, nuts, and seeds, have anti-inflammatory properties and can aid in recovery. 
• Consider nutrient timing: Consume a balanced meal or snack with carbohydrates and protein within 1-2 hours after exercise to maximize recovery. 

Massage

Massage therapy can aid in muscle recovery by increasing blood flow, reducing muscle tension, and promoting relaxation. It helps to relieve soreness and improve range of motion. Consider scheduling regular massages or using self-massage tools like foam rollers or massage balls to target specific muscle groups. Massage therapy can be an effective tool for enhancing recovery. It offers several benefits, including:

• Increased blood circulation: Massage helps improve blood flow to muscles, delivering oxygen and nutrients while removing waste products.
• Reduction in muscle tension: Massage can release muscle knots and decrease muscle tightness, relieving soreness and improving flexibility.
• Enhanced relaxation and stress reduction: Massage promotes a sense of relaxation, which aids in overall recovery, when incorporating massage into your recovery routine.
• Consider scheduling regular sessions with a qualified massage therapist. 
• Utilize self-massage tools like foam rollers, massage balls, or handheld massagers to target specific muscle groups. 
• Experiment with different massage techniques, such as Swedish massage, deep tissue massage, or myofascial release. 

Pneumatic compression devices

Pneumatic compression devices, such as the Recovery Systems compression boots that I have, use sequential compression to enhance circulation and reduce muscle fatigue. They help in flushing out metabolic waste products and promoting faster recovery by applying intermittent pressure to the limbs, which promotes circulation and aids recovery. There are a few ways they can be used effectively:

• Sequential compression: These devices apply pressure in a specific sequence, starting from the foot or hand and moving upward. This sequential pressure promotes venous return, reducing muscle fatigue and swelling. 
• Recovery protocol: Follow the manufacturer's instructions for duration and pressure settings. Typically, sessions last between 20 to 30 minutes. Use them after intense workouts or competitions to aid in recovery. 
• Active recovery: Pneumatic compression devices can be used during active recovery, such as light cycling or walking, to enhance blood flow and optimize recovery. 
• As a side note, there is also some strong research showing they can be highly effective as pre-workout with a simple warmup protocol of 8 minutes at a low intensity.

Percussion devices

Percussion devices, such as massage guns, deliver rapid pulses of pressure to targeted muscle groups. They can help reduce muscle soreness, increase blood flow, and enhance recovery. Use them on major muscle groups for a short duration, following the manufacturer's guidelines. They offer several benefits for recovery:

• Muscle soreness relief: Percussion devices can help alleviate muscle soreness and reduce pain perception. 
• Increased blood flow: The rapid pulses and vibrations promote blood circulation, enhancing nutrient delivery and waste removal. 
• Improved range of motion: Percussion devices can help improve flexibility and range of motion by releasing muscle tension.
• Follow the manufacturer's instructions regarding usage duration, speed, and pressure. 
• Focus on major muscle groups and areas of soreness or tightness. 
• Avoid excessive pressure or prolonged use in a single area to prevent overstimulation or potential injury. 

It's really important you listen to your body for cues on how you are coping with the workload. As mentioned at the beginning of the article, if you are struggling to complete workouts or are feeling a general decline in your performance, then it may not be how you are recoverying from the training, you may have to make some adjustments to your training plan.

Adapt your own recovery strategies based on personal preferences and needs, and gradually implement new modalities into your routine. If you have any concerns then consult with a registered medical practitioner.

Find out more...

Coach Rob and Mike Lyons had a fascinating discussion on the importance of recovery and some of the modalities and new technology that's available to us these days. To watch the video click the link below. We also have a special discount offer for the Recovery Systems products. Use the code FOOTTRAFFIC10 to receive 10% through their website.