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Dedicate Time to Heal To Speed Recovery – Three Techniques

September 6, 2015 by Jessica 2 Comments

doggie_yogaBy: Aubrie Pohl

As a fitness coach at the best gym in Orange County, we have clients that need to dedicate time to heal, so they can experience relief, improve body adaptations, and speed recovery.

Without proper recovery, the body will generate a buildup of stress.

This can create pain, joint restriction, muscle tension, tightness, discomfort, and fatigue.

These experiences will hinder your progress.

When your body doesn’t heal, you can alter your muscular-skeletal structure and notice mechanical inefficiency.

The great news is, there are actions of remedies!

If you need three ways to dedicate time to heal and recover, check out these three ways we can heal our bodies: Soft Tissue Manipulation, Temperature, and Activation.

Soft Tissue Manipulation
There is a continuous and seamless web of tissue under your skin.

It surrounds and connects the muscles, organs, bones, and is present from the top of your head to the bottoms of your feet.

It is called fascia.orange county personal trainer teaching recovery, self myofascial release, and stretching

Fascia can become restricted through injury, stress, overtraining, and poor posture.

The increase in tension can bring muscle spasms, pain, and a lack of range of motion!

A very effective method of recovery for this is soft tissue manipulation.

Using tools such as foam rollers, tennis balls, and lacrosse balls for manual massage can allow the fascia that is stuck to other fascia to let go.

Soft tissue manipulation will allow for better circulation and better functioning of the muscles.

When the muscle tissue is pulled on in different directions, the tissue will become more supple and will work better.

Implementing myofascial release in your routine is a positive action towards restoring tissue health in your body, so you can move better and feel better.

Temperature
The concept is simple, and the benefits are great!

Regulating certain temperatures on the body can help with the rehabilitation and recovery of the muscle tissues.

Try taking contrast showers, switching from hot to cold water.

cold_shower

The hot water gets the blood flowing and then the cold water will send the blood to protect the internal organs from the cold.

Basically, contrast showers will improve the circulation of blood and allow for a quicker recovery.

They improve lymphatic circulation and blood circulation to detox the body and make the organs work better due to the blood that gets forced into them from the cold.

The temperature change stimulates the nervous system, circulatory system, and immune system to reduce Delayed Onset Muscle Syndrome and increase recovery.

Ice packs, ice baths, and thermal blankets are other sources of temperature tools to aid in healing the muscles and decreasing pain and dysfunction.

Activation
Although it takes place during a workout, activation is an essential action for recovery.

Before performing strength exercises, making sure to “light up” the muscles that you will use to allow your body to warm up before expending a force output.

Activation prevents injury, because contracting muscles during a strength exercise that are not activated or warmed up puts the joints and muscles at risk for sprains, tears, and sometimes breaks!

When properly activated, the muscles can perform their best during the strength movement and can quickly recover without being overwhelmed.

3PM Crew

It is far better not to be hasty through the workout, and be honest with yourself about the quality of your warm ups.

Being careful will bring you progress faster, as opposed to frequently recovering from injuries.

As your muscle tissue gets healthier, you will feel better each and every day.

Dedicating time to aid your body in recovery will benefit you before, during, and after your workouts.

Looking for more information on Recovery Techniques, check out –

17 Scientifically Proven Ways to Speed Recovery
Warming Up Before Exercise – A Simple Way to Speed Recovery, Improve Performance and Avoid Injury
Recovery is Much More Than Skipping a Workout

 

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Filed Under: Blog, Recovery Tagged With: activation, Aubrie Pohl, Blood Flow, change, costa mesa gym, exercise, Exercise Physiology, Fascia, fitness, healthy living, Innovative Results, Lymphatic Circulation, Manual Therapy, massage, Muscle, Muscle Spasms, Muscle Tissue, Muscular Skeletal, Muscular System, Myofascial Release, orange county personal training, overtraining, Physical Exercise, Quick Recovery, Recovery, SMR, soft tissue manipulation, Speed Recovery, strength training, stress, temperature, Temperature Tool, Temperatures, Temperatures Change, training, Weight Training

IR3 Recovery with Soft Tissue Manipulation, Temperature, and Activation

May 31, 2014 by ptpt 1 Comment

By Mason MurphyKeri & Hannah Foam Roll

It doesn’t take much thought to do a couple of stretches after a workout.

Maybe you throw your arm across your chest to stretch out your shoulder, grab your ankle and lift it behind you to stretch your quad, and maybe add two minutes on a treadmill  for a bit of variety.   After all, those are the only techniques you need to recover right?

Not true.

So many people are unaware of the fact that they need to learn and apply certain techniques in their post workout, that is essential for their recovery.

Luckily, there are three main examples of techniques that can be applied to any person regardless of their athletic status and those are soft tissue manipulation, temperature, and activation.

Soft tissue manipulation is a technique that can be used to reduce muscle tension, spasms, reduce pain, and improve an athlete’s range of motion.

Check out our extensive list of videos for mobility here. http://www.youtube.com/playlist?list=PL3fuV_SLp-GFOycvhJGMnnO0D5N4dndVg

lower leg smr

Even though it seems that the muscle relaxation with soft tissue manipulation techniques is a short-term outcome, it can help create long-term benefits.

You can manage this by using a rumble roller (http://youtu.be/65DvdpEZXS8) or trigger point kit to relax those muscle aches and pain.

If you’re on a budget and you’re at home, a tennis ball or baseball can be used to roll out those muscle tensions.

Temperature is another technique that many people are not aware of that has a tremendous amount of recovery benefits.

Taking a hot shower and then switching to cold water is a very simple temperature technique that reduces muscle soreness and tension as well as speeding up recovery.

Ice bath, Ice packs, and thermal messages are other tools you can use at home or at a facility to relax your muscles and they are relatively inexpensive.

Lastly, Activation is not a common technique that most people are aware of, but has a tremendous amount of benefits when it comes to pre-workout preparation and post workout recovery. http://youtu.be/bfpsSBg8x3Y

Most people think that activation is another form of stretching or some form of yoga, but the reality is that activation is a specific technique to activate a certain muscle group, before or after a workout, to relax and release any muscle tension that may prevent an individual from getting the full range of motion they need to perform a specific exercise.trigger point therapy kit

Activation technique such as glute activation, hip activation, and shoulder activation are the most common examples of activation.

They are best incorporated with the warm up or cool down to wake up those muscle groups and to relieve any muscle tension.

If you take these techniques seriously they can help prevent injury that might hinder the progress towards your fitness goals.

 

Innovative Results will be hosting Rumble Roller’s 2 Day Clinic on the 23+ Fundamental SMR Techniques!

This is a great chance for anyone looking to keep their body in top shape, and an excellent opportunity for coaches to improve their recovery and SMR techniques for their clients.

If you are not a coach, we recommend you check out the 1 Day Clinic Option.

November 8th and 9th at Innovative Results – SIGN UP HERE

Filed Under: Blog, Guidance - Coaching - Support, Recovery Tagged With: activation, change, Costa Mesa, costa mesa personal trainer, Innovative Results, Movement - Exercise, orange county, orange county personal training, personal training, Recovery, SMR, soft tissue

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Costa Mesa, CA 92626

*Located just off Redhill, behind the John Wayne Airport

Contact Us – info@innovative-results.com

Disclaimer: All quotes are the experiences and opinions of individuals, actual results may vary.

 

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