Recovery

Recovery is a process of return to normal status after physical exercise. There are many tools available to help aid in recovery and regeneration of athletes. Some are well documented, while others are a bit outside the box.

What is most important when it comes to recovery practices is to make sure you are always doing something. Consistency is perhaps the biggest factor of whether or not a benefit will be seen in performance from utilizing recovery methods. Another important factor is to not get stuck using just 1 or 2 modalities. Like the exercises prescribed, the body will adapt to recovery methods used over and over, eventually decreasing the effectiveness. Therefore, it is important to use a multitude of different tools in order to continue to see a positive response.

Here are a few of the tools and protocols that can be used by athletes throughout the year.

1. This can take several different forms, much of the research and recommendations on hydrotherapy is conflicting, but what seems to be constant is that some sort of hydrotherapy is beneficial, and the faster you get in the water, the greater the benefit. Implement cold tub baths, hot tubs, contrast baths, contrast showers, and hydro-massage, where you can use pressurized water within a tub to apply direct massage. From time to time also perform pool workouts. It is important to note if the athlete is finished training or competing for the day, as this will influence which protocol will be used, and whether to finish hot or cold.
2. Maybe one of the simplest and most often used protocol is just good old-fashioned post-practice/workout static stretching. Not only can you restore some length to overworked tissues, but you can also trigger the parasympathetic nervous system to begin bringing down heightened physiological markers and start relaxation. Other stretching techniques can also be employed, such as active isolated stretching, partner stretches, fascial meridian stretches, etc.
3. Self myofascial release. This would consist of the use of foam rollers, massage sticks, various balls of different size and density, as well as other soft tissue tools. The purpose post exercise is to decrease the tone of soft tissue, release trigger points, activate the parasympathetic nervous system, and begin the process of returning the body back to baseline.
4. Lower body elevation and breathe work. These are two very simple ways to begin the recovery process, which will be usually paired together. Athletes simply lay out on the turf along with their feet elevated up against a wall. At the same time, they are instructed to put one hand on their stomach, and the other on their chest. For about 5 minutes you will just focus on deep belly breathing, attempting not to let the chest rise and fall with each breath. This diaphragmatic breathing pattern facilitates relaxation, quickly brings heart rates down, and helps with venous return.
5. Cobblestone mat walks. Set up several cobblestone mats and walk back and forth barefoot for a few minutes. Eastern Medicine has long preached about the benefits of cobblestone walking, as the bottom of the feet are said to have a sort of “road map” to the rest of the body, where specific acupressure points can influence heart rate, blood pressure, relaxation, etc. Even if you do not believe this, after a tough training session, practice or game, it just feels good on the feet.
6. Post workout nutrition. Nothing fancy here, just a carb/protein drink immediately post exercise to facilitate recovery via muscle protein synthesis, glycogen repletion, and hydration.
7. From time to time you can utilize yoga for its relaxation and regenerative properties.
8. Flush rides. Flush rides on the bikes post-game can help bring down heart rates and work out some of the “tightness” players often report feeling. 10-15 minutes of low level riding also allows players to “debrief” and relax with each other.
9. Mobility/dynamic cooldown. Mobility of the ankle, hip, and thoracic spine is always important, and by having a brief mobility circuit set up where players perform one or two drills for each area serves the double purpose of adding in mobility work and slowly bringing athletes back down from a heightened sensory level after a strenuous session or game. Similar to the secondary effect of flush rides, the psychological benefit of “debriefing” together post-game is an added bonus.

Also a player can perform the following exercises every day during their active rest period.

Lacrosse Ball Foot Massage

Why it’s important: Basketball players’ feet are constantly confined to rigid, stiff basketball shoes and ankle braces 20-25 hours a week. If your feet are constantly in basketball shoes, your ankles and feet get weaker and less mobile. Performing a “self-massage” on a lacrosse ball helps loosen up the muscles, tendons, and ligaments of your feet.

How it’s done: In just your socks, balance on one foot and roll your other foot on top of the lacrosse ball. The more weight you put on the ball, the more pressure and the deeper the massage.

How many reps: Do two sets of 30 seconds for each foot.

Foam Roller

Why it’s important: It has a similar premise to the lacrosse ball. It’s a self-massage that helps elongate your muscles and rid your body of lactic acid and “knots”.

How it’s done: Start with your lower calf. Roll back and forth on top of the foam roller as if you were kneading dough. Follow the same protocol for your hamstrings, butt, outside of your hip, lower back, upper back, and your shoulder.

How many reps: Roll over each body part for 30 seconds.

Variation: You can substitute the foam roller with an over-inflated basketball.

Lunge and Reach Stretch

Why it’s important: Great stretch for the entire body.

How it’s done: Step out as far as you can into a forward lunge. Keep your ankles, knees, hips and shoulders facing forward. Put your palms on the floor in front of you (inside of your front leg). Straighten you back leg. If your left leg is forward, keep your right palm on the ground and raise your left palm toward the ceiling (by rotating your core). Look up as you reach up. Then perform the same movement with your other hand (left leg forward, raise your right hand). Then switch legs and repeat.

How many reps: Perform 5 reps for each hand on each leg.

Assisted Hamstring Stretch

Why it’s important: Tight hamstrings can cause numerous problems.

How it’s done: Lay on your back with both legs flat. Wrap a towel or elastic band or jump rope around the middle part of one foot. Keeping both legs straight (one stays on the ground), slowly pull your foot towards your nose. Make sure your ankle stays dorsi-flexed (“toes to your nose”). Hold for 15 seconds. Then, keeping your torso and hips flat on the ground, drop your leg laterally (if you are stretching your left leg, drop your leg down to the left).

For a more intense stretch, continue to pull your foot towards the top of your head. This is a great groin stretch. Hold for 15 seconds. Lastly, cross over and drop your leg to the opposite side. For a more intense stretch, continue to pull your foot towards the top of your head. This will give a stretch to your low back and IT band. Hold for 15 seconds.

How many reps: Perform 3 rounds of all 3 phases (straight, lateral, crossover… each round takes 45 seconds).

Bodyweight Hangs

Why it’s important: Helps decompress your spine.

How it’s done: Find a sturdy pull-up bar that is high enough that you can hang from it without your feet touching the ground. Then simply grab the bar and hang. Let every muscle relax and let gravity decompress your spine.

How many reps: Hang for 3 sets of 15 seconds.

Getting rest and allowing proper recovery time is a critical component to keeping an athlete performing at an elite level. However, one thing many often overlook is the difference between rest and recovery and how to effectively implement both of them.

First, let’s define both terms.

Rest: Combination of sleep and time spent NOT training. Rest is the easiest to understand and implement.

Recovery: Techniques and actions taken to maximize your body’s repair. These include hydration, nutrition, posture, eat, ice, stretching, foam rolling, stress management, compression, and time spent standing versus sitting or lying down. Recovery is multifaceted and involves much more than just muscle repair, such as chemical and hormonal balance, nervous repair, mental state, and more.

Now, let’s take a closer look at the elements of rest and recovery.

Sleep:

• average of 7-10 hours per night;
• sleep in the most natural setting possible;
• the hours slept before midnight are more effective than those after;
• fresh air and cooler temps will improve the quality of sleep.

Hydration:

• drinking adequate amounts of water improve health, energy, recovery, and performance;
• water is the best way to hydrate;
• check color of urine: clear to pale yellow = hydrated;
• try to avoid flavorings and any additional additives.

Nutrition:

• create a meal plan each week;
• have healthy snack available for you to enjoy throughout the day;
• avoid alcohol and processed foods as they contain toxins harmful to the body.

Quiet Time / Mental Relaxation:

• dedicate 15-30 minutes per day to have personal reflection time;
• goal setting, reading, etc.

Posture:

• in class or at home, focus on using proper posture while sitting.

Stretching:

• stretching not only helps performance, but it can help athletes remain pain-free;
• include dynamic stretching in your warm-ups;
• include static stretching following your workout;
• avoid doing the exact same stretches every single time;
• focus on areas that need extra attention but do not overstretch.

Other elements include foam rolling/self-myofascial release and heat/ice/compression.

Focusing on these eight elements will pay dividends for athletes. Keep in mind, we live in a world where over-training is extremely prevalent, the last thing to do is to add any additional stress to athletes by not giving them the proper tools to take care of their own body.

Recovery and regeneration are a hot topic in sports performance these days for a reason. With so much on athletes plate every day, and the level of competition so close, the ability to recover faster than your opponent could be the difference between winning and losing. If you aren’t spending a few minutes addressing this crucial part of the training and adaptation process, you might not be getting all you could be.