A quick Google search of the term “recovery” yields over 800 million results. That’s a lot of information to process! So, where do you even start?
When it comes to athlete recovery, there are many schools of thought and a variety of options to choose from. This can be overwhelming for anyone, let alone those who are already dedicating their time and energy to training and competition.
Let’s cut through the noise and look at a high-level overview of different types of recovery options for athletes, so that you can make an informed decision about what might work best for you.
Active Recovery
Active recovery is any type of low-intensity exercise that is used to aid in the healing process. This could be something as simple as going for a light jog or swim, or doing some gentle stretching and mobility work. The key here is to keep the intensity low so that you are not putting undue stress on your body. The goal of active recovery is to help improve range of motion and increase blood flow to the muscles.
Passive Recovery
Passive recovery, on the other hand, is when you completely rest and allow your body to recover without any type of external stimulus. This could be things like infrared sauna, float therapy, cryotherapy, red light therapy or Normatec circulation therapy. The goal of passive recovery is to help reduce inflammation and promote healing without putting any additional stress on the body. Relaxing in this way makes recuperation from a hard workout much quicker and easier.
Which Type Should You Use?
The answer to this question depends on a variety of factors, including your goals, what type of athlete you are, and what’s available to you.
Both active and passive options have their place in the athlete’s toolkit, and it’s important to use both methods in order to maximize results. For example, you might do some light jogging followed by cryotherapy. Or an infrared sauna session followed by light stretching and mobility work. If you’re looking for something that will help improve your range of motion and prevent injuries then a combination approach like this will be best.
Sleep & Nutrition
Last but not least, sleep and nutrition play a critical role in the healing process. When it comes to sleep, aim for 7-8 hours per night. And with nutrition, make sure you are eating enough calories to support your training while also including plenty of wholesome foods like fruits and vegetables that will help your body recover and repair itself.
There is no one-size-fits-all approach when it comes to athlete rehab. What works for one person may not work for another. The best way to figure out what works for you is to experiment with different methods and find what gives you the best results.
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