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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

Recovery is MUCH More Than Skipping a Workout

May 3, 2014 by ptpt Leave a Comment

LunchWorkout 4_21_14

By Mark Elmasry

“Man that was a good workout!” We’ve all said recently enough, or how about, “Ouch, I am sore”?

But the last thing, and possibly the worst thing you may be saying is, “I’m too beat up to do anything today.”

These are all indications of a couple of problems.

Firstly, feeling “beat up” is a sign of your muscles becoming slightly more acidic acutely following exercise, or days later you may be feeling the effects of delayed onset muscle soreness caused by sensitive muscle fiber endings. Secondly, it can be attributed to a poor diet and poor sleep.

Proper nutrition is what fuels our muscles, providing our body the nutrients necessary for repairing torn muscles post workout, while sleep allows for hormonal benefit and aids in muscle growth and rebuilding.

Last, and certainly not least as to reasons why you have ‘thrown in the towel’ for exercise that day are neglected recovery tricks.

For starters, we are not all lovers of pain, so soft tissue manipulation on a foam roller or trigger point tool of some sort is not something we all religiously do as we should.

Soft Tissue Manipulation (STM), be it that you go to a fancy massage clinic, performed self massage, or self myofacial release(SMR) with a ball, roller, stick, etc. should be done constantly. There is always some area in your body that has recently been over-worked and is extra stiff or sensitive. It is necessary that we release those trigger points, whether they are latent or active, and obviously painful.CB mobility

Helpful Hint for STM or SMR – “Less is More” when it comes to targeting a specific area of soreness or tightness. Putting continuous and concentrated pressure for multiple minutes at a time will cause even further sensitivity and even bruising. Short, simple, and straight to the point is effective and essential for taking care of sore muscles and ridding our body of hazardous trigger points and sore muscles that will ruin our body mechanics.

Playing with temperature can also be a highly effective tool for recovery. “Throw some ice on that bad boy!” is an age old saying from all kinds of uneducated coaches but is extremely valuable and helpful for recovery. Ice application by itself for a couple minutes brings down pain levels, swelling, general edema(swelling), and stops the excessive nerve signals from the brain. Not only that, but applying ice for a few minutes causes the blood flow to slow down tremendously and then come back with oxygen and nutrient rich blood cells to help repair the torn tissue. Heat is the opposite, and acts in a different yet beneficial way as well.

 

Let Innovative Results help you with your recovery!

Read more about the IR Program and how to get started today!

 

Filed Under: Blog, Guidance - Coaching - Support, Recovery Tagged With: 3 Tip, Alternative Medicine, Costa Mesa, costa mesa personal trainer, Delayed Onset Muscle Soreness, Delayed Onset Muscle Soreness Caused, diet, exercise, foam rolling, Health Care, healthy living, Innovative Results, Manual Therapy, massage, Medicine, Muscle Fiber, Muscle Growth, Muscle Soreness Causes, Myofascial Release, Myofascial Trigger Point, Onset Muscle Soreness, orange county, orange county personal trainers, personal training, Physical Exercise, Recovery, Repair Torn Muscle, Sleep, soft tissue manipulation, Soreness Muscles, Torn Muscle

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

 

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