Recovery after training is arguably one of the most important parts to any training regime – for any type of sport or exercise. Whether you are a professional athlete that trains six times a week or a casual exerciser that walks a couple of times a week, your recovery will have the most impact on how your body responds after your training and how it prevents injury.
Most people don’t realise that the body is still using muscles and breaking down energy stores for up to two hours post exercise. This means that if we don’t recover well after exercise, we could be putting our muscles and joints under stress, which can cause injury.
In most types of training, our recovery should consist of at least a small aspect of the following four categories:
Most people avoid consumption after exercise because exercise is used as a weight loss technique, however it’s all about consuming the right things in order to enhance recovery. For weight loss, try foods or drinks that are high in protein (such as protein shakes or bars) rather than foods that contain a lot of carbohydrates. For people looking at backing up their exercise the day or two after or have a week of solid competition, consuming carbohydrates as well as protein is recommended to replace any energy you may have lost and to regain muscle strength quicker.
2. Active recovery
Completely stopping after your main exercise routine without a solid warm down is one of the most common causes of injury from exercise. Even if you are walking, allow time at the end of your walk for a gentle range of movement exercises – to help the body deal with lactic acid build up and to help with blood flow. For people exercising in gyms, consider some lighter weighted exercises and light cardio (such as a rower or treadmill) post-exercise.
A solid stretching routine can certainly help with muscles tightening the day or two after exercise. By stretching the muscles (and surrounding muscles) that have been exercised, you help the muscle return to its normal size and length sooner, which will help it perform normally again.
Although we may not have the opportunity directly after exercise to rest, it is important that at some stage we let our bodies take care of themselves. On days of exercise, try to get to bed 30 minutes earlier or spend that little bit more time in the shower – to give your body a chance to relax and recover.
At The Physio Clinic we can help with providing advice on what your recovery should involve, as well as specific stretches, active recovery exercises and variations for each type of exercise that you do! Not only can we give you advice on recovery, our physiotherapists can also help with different stages of training – to help you progress to that next level.
Please feel free to call The Physio Clinic to book an appointment or talk to one of our physios in more detail about your recovery and training needs.
Michael Wilson – Physiotherapist
Phone: 8342 1233 or click below to book online.
Prospect | Findon | Burnside Hospital | Blackwood