I posted something about this last year at this time but wanted to hear what you guys might have to add. I think one of the hardest things for me is recovering in between workouts (oh and maybe getting enough sleep and school work done). Below is what I do to help my poor muscles recover:
Rolling:
I use a trigger point roller with a PVC core, we originally had a foam roller but it broke down quickly and it seemed so wasteful. The trigger points are more expensive but it has held up for a long time so I think it's worth it. No Meat Athlete has a great post about how to roll if you aren't sure what to do. I think rolling is one of the most important tools to recovery.
I also use "The Stick" this is great for traveling and for getting smaller muscles that are hard to pinpoint with the roller.
Ice Baths:
These f-ers HURT but are well worth it. I find them much easier in the summer when I am hot and cooling off sounds good. In the winter when I am already cold this is an struggle to make myself do.
Some tips to make it more bearable is to fill the tub with cool water and acclimate to that before putting the ice in. I wear two sweatshirts and booty shorts to keep my parts warm. Lastly I drink tea (see next point) or hot chocolate to help keep more core warm. All of this helps but honestly this still sucks. If possible you can use a stream to cool off your legs after a trail run.
This is much preferred even if there is toxic sludge in the creek.
Antioxidants:
This can help free your muscles of free radicals and speed the healing process.
I prefer to get mine from emergen-c and tea (I actually prefer green tea). Another supplement that I think helps is Fish Oil for its omega-3
Protein and Vegetables:
Compression:
My last method is to wear compression garments. I own two pairs of compression socks and capris made for running. I would love to own a set of tights dedicated for recovery as well.
What are you favorite ways to recover? Do you have any suggestions of things I should add?
Love the bath picture! I just ran my 3rd half marathon this year in Savannah last weekend. When my made my hotel reservation the only question I had was will my room have a bath tub so I could take an ice bath after! Erica
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Beer and Nachos :) Just Kidding. I agree with your list (including how much ice baths sucks and that Bear Creek is a better option) and would add the yoga move legs up the wall....lay with your butt against the wall and your legs vertical up the wall for about 5 minuntes, when you stand up your lower extremities will be flooded with fresh new oxygeniated blood!
ReplyDeleteThank you for sharing your method on how to recover muscles.
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