In a bid to reduce fatigue and enhance performance, recovery is becoming increasingly important in high performing athletes. Since recovery is a relatively new area of research, athletes are encouraged to experience various recovery techniques so as to identify the one that best suits them. Below are the most popular recovery techniques for athletes.
- Hydrotherapy is a technique that is widely incorporated in post-exercise recovery. The human body responds very well to water and heat. This technique helps to improve blood flow.
- Stretching – Stretching is one of the best recovery techniques since it improves the flow of blood to the muscles. It speeds up the recovery process by allowing the muscle to readily receive the nutrients they need. It also improves the range of motion of muscles hence improving flexibility and performance.
- Get enough rest – Resting a muscle that has been in use is one of the crucial muscle recovery techniques. When the body is asleep it goes through processes that help to repair muscle tissues and restore balance. It is believed that lack of sleep can contribute to loss of muscle mass
- Eat Enough Protein – Proteins are very important since they are made up of essential amino acid that the body requires to repair tissues. Proteins also help in muscle growth which helps in protecting bones and joints.
- Drink enough water – It is important to stay hydrated during performance and training. Water helps in filling up the cells hence preventing them from falling victims to protein synthesis. Water helps on to remain cool and remain relaxed and at the same time, it helps to regain the water that is lost through sweating during vigorous exercise.
- Spacing Your Routines – It is important to leave time in between routine training so as to give yourself time to relax and gain energy for the next exercise.
- Rolling Your Muscle – This helps to release tension in the body by removing knots in legs and arms. It can be done with a specialized foam roller or medicine ball. Rolling a muscle brings flexibility
- Getting a Massage – Most athletes get massage frequently so as to alleviate tensed muscles. It is scientifically proven that people who receive massage regularly have low levels of cytokines a compound that causes inflammation and have high levels of mitochondria activity which help to convert glucose into energy that is important for cell repair. Foot Therapy, especially for athletes, is important since it forms part of their major asset that helps them in their daily activity.
- Consuming coconut products – Coconut water contains electrolytes and plenty of potassium which are very important for muscle repair. Coconut water is preferred for athletes over pain water since it has nutritional value.
- Improving Blood Flow – Nutrients that are contained in the blood eventually get transported to the muscles that are recovering. Without sufficient flow of blood, the recovering muscles will not get the nutrients hence limiting their growth. The best exercises that enhance blood flow are swimming, running, walking and biking.
There are very many recovery techniques that athletes can use. Apply the above discussed techniques, and you will get excellent results.
Bonus point: do some physical therapy. A good therapist will understand the risks associated with specific sports and will make sure you prevent any injuries and recover properly. If you don’t have a physical therapist yet, try searching on Google for physical therapist near me.