The age old usage of ice and heat for injury recovery has been a sound start in that process. The less than old usage of tempurature application for recovery from workouts such as ice and heat may not be so sound for recovery.
The thought is (mind you this is pending science based and evidence based truth..) that using long heat sessions and ice bath sessions will help recovery and performance.
WHOA! HOLD YOUR HORSES…
These temp applications used in injury recovery reduces inflammation. Ever stopped to wonder why we have this inflammation process in the first place?
It IS a part of the healing process. Trying to remove inflammation 100% prematurely lowers healing time if recovering from injuries. But here is the thing…what about recovery in the healthy form?
Doing so actually drops performance levels a bit. It will alter your adaptation response to the very training you did to improve performance for whatever it is you are doing.
Think about that for a minute. You worked really hard, busted your butt with your weight training, your tennis skill set work, your hitting or throwing program, anything just to limit some of the performance adaptations.
I know, most can ill afford these days to minimize results… Well we don’t need to help ourselves take a step back ever. There’s enoough out there that can affect those outcomes.
What are some better options with revovery?
We have passive recovery – sleep, non active time, naps – 15-20 mins is good, time to destress and relax and eliminate junk from your mind and bloodstrem maybe…
We have active recovery – play a different game than the one your are participating in most of the time, Light training days (technique work), deload weeks 50% of your loads and active rest – taking a walk, hike (not Mt. Evans) frisbee…
We have nutrition – protein is always a good bet. Sometimes it’s over consumed so a good range is .08-1 gram per pound of bodyweight, taking in a surplus of calories for a bit of time cn help you get refreshed, but not the opposite like not eating enough, hydration is big too.
Be careful not to tap in to NSAIDS (tylenol, ibproferin, etc.) as a part of your regimen. It too has a adaptation response that is not on the proising side of your recovery and health and soon if taken too often you will be tapped out completely.
This topic can be touched on much more but these are some primary ways to help recover from workouts meaning exercise not the injured reserve. Different topic different day.
Give some of these things a thought and try them out !