The quicker you can recovery the quicker you can train again. One of the secrets to training is getting the right balance between stressing the body and letting the body recovery. So by having aids to help increase recovery time will massively improve your training. There are a number of different things and products that help improve your recovery time. With such a huge range of products and brands, it can become difficult to know what actually works and what doesn’t. Here are some of the products that I use and recommend to help improve recovery time and to prevent injures from occurring.
The massage gun can be a great alternative to a sports massage. It can increase the blood flow and decrease lactic acid in targeted areas. This can help relieve muscle tension and pain. There are a number of different types of massage guns that vary in price but essentially all doing the same job. I have even seen someone use a power tool and just brought the end bits to pop in at the front, which still has the same affect. This is the massage gun that I use and has been very effective with helping me to recovery.
Foam rolling is a form of self-myofascial release, or self-massage and helps get rid of adhesions in your muscles and connective tissue. It can increase blood flow to your muscles and creates better mobility, helping with recovery. The trigger point foam roller is the make that I have always used as it is strong and durable.
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Massage balls is an another way of self-myofascial release and offers the same benefits as foam rolling. The advantages to using massage balls are to target more specific areas and apply a bit more pressure on these areas. This is the make I have always used and comes with three different types of hardness.
The voodoo band or voodoo floss can help aid recovery in targeted areas of muscle soreness. It was a method that a Crossfit physio called Kelly Starrett used for muscle recovery. The voodoo band is tightly wrapped round the targeted area, which constricts the blood flow. After about 1-2 mins it is released and blood comes flooding into the capillaries. An increase in blood flow is what helps the recovery of the targeted area. It feels like an instant effect and something I have used to aid my recovery.
Arnica is often used to reduce pain and swelling from sprains, strains, fractures and bruises. I use it to treat muscle soreness or DOMS (delayed onset of muscular soreness) after an intense workout or during a multi stage endurance event.
Magnesium is great for muscular relaxation and a lack of it can cause muscle cramps and spasms. When exercising magnesium is lost through sweat. So if your muscles are involuntarily contracting it might be due to a lack of magnesium. Applying magnesium cream after an intense session or a long race can help the muscle relax in order to aid recovery. Magnesium can also be consumed by supplements or green vegetables. However recent studies have shown that there is a reduced level of magnesium in vegetables due to fields being over cultivated.
Leukotape P
Leukotape P is a rigid strapping tape, with a very strong, zinc oxide adhesive. It is porous and hand-tearable. It offers extra strong support for sprains and strains. I use it to tape up ankles to provide extra support and on my feet to avoid blisters.
Hypafix is a strong self-adhesive dressing. When wearing a backpack during an ultra marathon hypafix can be applied to prevent chafing on the back and waist. It can also be used to prevent nipple chafing as well. It is a lot easier, cheaper and more effective to use than tape.
Compression socks are used by many runners during running and after running. The idea is that it increases the circulation of the blood around the calves. An increase in blood flow will help get rid of the build up of lactic acid and waste products produced by exercising. I use them straight after a run especially if I have tight calves. The increase in blood flow will help increase the recovery time of the muscles.
Ice is very effective for reducing pain and smelling, which will help improve recovery time. It constricts the blood vessels carrying harmful chemicals to the injury. For an acute injury apply it onto the targeted area for about 15-20 mins.