Stretching for Recovery
Stretching is the most effective self-recovery technique you can do to make a very significant contribution to the adaptive process you seek in training: increased fitness. Stretching before and after every workout is critical to joint stability and structural integrity. Stretching prepares the body for exercise and minimizes the damage created during workouts. Stretching after workouts wrings the waste products out of the muscles and returns muscles to their normal resting length therefore avoiding maladaptive muscle and tendon shortening. Because your physiology adapts to training, a disciplined active recovery program is essential. No one ever became stronger during a workout, it is in the recovery period when we become fitter. Following periods of hard work, fatigue and an initial decrease in performance occur before the body becomes stronger or more efficient. However, this occurs only if time for recovery is provided. Focusing on the recovery of the structural system is critical. In runners, limitations of the structural system (tendons, bone, fascia) to withstand the rigors of the training load necessary to peak the metabolic systems (energy production) is often their demise. Stretching sessions before and particularly after light recovery workouts are more productive when unencumbered by the tightness that would otherwise occur following hard workouts. In this way your stretching efforts go further toward elongating connective tissue and helping tendons and ligaments heal and grow stronger. A good indication of when your structural system is recovered and ready for another hard workout is when the stiffness from the last hard workout is absent. The metabolic system can be overtaxed and weakened not strengthened with inappropriate balance of stress and recovery exercise. Over the last thirty five years in the results driven world of elite athletics, and every day with clients just like you, we know that the essential foundation of training is the Forster Structure Program© Stretching for Recovery. This is the key component of healthy resilient joints and muscles. Discover the safest and most effective stretching techniques to help you perform better, prevent injury, improve your range of motion, and aid in your recovery from exercise.
Total body Foam Rolling Program
Overload of stress without the reprieve of recovery exercise leads to a breakdown of the systems involved in training. No one will create adaptive strength if their training program is void of recovery adjuncts. Roller Work is a critical fitness adjunct for injury free peak performance, recovery, and a long, healthy life! Incorporating foam roller work in your fitness program will help avoid injury, improve recovery, eliminate knots and improve postural alignment creating a healthy body that is resilient to injury and primed for great performances.
Self Massage Techniques
Self-massage is an excellent method to aide recovery after workouts. Manipulation of the muscles and tissues increases blood flow, breaks adhesions and promotes adaptation of connective tissue. Using your own self massage tools is like having a physical therapist in your home. A healthy athlete must learn to adapt to the stress of activities which cause inflammation, scarring and the matting down muscle fibers. Without proper massage techniques, you will experience overuse injuries. These injuries caused by areas on the body that bind up, so focus on the recovery of the structural systems is critical. With self massage tools, you can break down adhesions and milk the waste products out of your muscles. In endurance athlete’s, limitations of the structural system (tendons, bone, fascia) must withstand the rigors of the training load necessary to peak the metabolic systems (energy production.) Additionally, the metabolic system can be overtaxed and weakened, not strengthened, with an imbalance of stress and recovery time. PHASE IV has teamed with Addaday to bring you the best self massage and recovery tools in the marketplace!
The recovery science behind compression gear is significant!
- Post-exercise lactate removal was significantly faster with compression stockings.
- Compression stockings improved all markers of recovery except for creatine kinase (a marker of muscle cell damage).
- The EC30 stockings produced the lowest levels of fatigue.
- Blood lactate levels after the test were lower with compression stockings. For the second experiment (3-minute max efforts) post-exercise lactate was lower only when compression stockings were worn during recovery.
- Recreationally active men experienced a reduction in delayed-onset muscle soreness 24 hours after wearing compression stockings (18-22 mmHg) compared with traditional sports socks.
- Wearing a full-body compression garment for 24 hours after a challenging, heavy-resistance strength workout enhanced psychological, physiological and performance markers of recovery when compared with non-compressive garments.
The safest choice for treatment of injuries and soreness is ice. Ice decreases pain and provides vasoconstriction (closing of small blood vessels). This helps limit the amount of swelling that occurs immediately after the stress of exercise or injury. Ice has a calming effect on nerves, which can decrease pain. Our ice bags are designed to be placed on sore areas for 15 minutes with compression; and to enhance results for treatment of swelling, elevate the area being iced. You can repeat this procedure once the skin has recovered and is warm to the touch.
Recovery Nutrition AND HYDRATION
The most common problem in all runners is an improper hydration and nutrition schedule. Often overlooked and misunderstood what you provide for muscle energy is vital to your success as an athlete. PHASE IV will teach you how to tailor your nutrition and hydration to the essential recovery cycle. What we do will increase the fitness value of all your workouts. What you put in your tank before, during and after workouts greatly impacts the fitness goal. Recovery nutrition is built in to all Periodization training models because it’s needed whether you feel hungry thirsty or not. After your workout, your body is in a state of stress and needs nourishment. Usually after exercise your body will be dehydrated, your blood insulin levels will be low, Cortisol and other “breakdown” hormones will be high, your glycogen (fuel stores) will be low or depleted, and your muscles will be in a state of breakdown. Your recovery nutrition should reverse all of the above and restore your to a hydrated fueled, recovered and muscle building state. Learn what science teaches about the guidelines for an effective recovery drink. Whether you want to lose weight, put on muscle, or simply run the fastest race your genetics will allow, your nutrition must support your workouts, competitions, and your lifestyle! We use real science, not gimmicks or fads to address your personal physiology and nutritional needs. The time to figure out the best mix of calories and fluids for your personal physiology is now!
ADVANCED THERAPEUTIC MASSAGE
The critical importance of recovery to your fitness cannot be overstated. It is difficult for some competitive athletes to grasp that all exercise, even the most intense speed and strength work, is futile if time for recovery is not observed. You may feel like you’re training hard, but unless you are actively recovering, you are not improving. It is during recovery that your fitness evolves. In fact, you may be over-training and fatiguing your body to the point where your fitness is stalled or regressing. We will support and counsel you through your recovery periods, just as we’ve done for Olympians and dozens of professional athletes. Recovery is accomplished though many techniques and therapies at PHASE IV, including: Advanced Therapeutic Massage, Assisted Stretching, Rehabilitation, Icing, and Nutritional Counseling