Top 5 Ways to Improve Recovery & Performance

Let's start by going over the key parts of what of good recovery entails. These are the pillars of recovery!

1. Improve the movement system: Our bodies are meant to work like a well-oiled machine...When we are injured, there is a part of the machine that is broken or not working in the correct way. This leads to inflammation and compensations by the rest of the body. The change in mechanics we develop can lead to injuries and cause further harm if not corrected. We must be proactive in restoring the body and cleaning up our weak spots to return quicker and prevent further injury.

2. Optimize sleep: While we sleep our bodies are busy with repair and growth. Our bodies are stimulating healing through growth hormone, improved blood flow to muscles, and reducing cortisol and inflammation while we go through the stages of sleep. This is also why quantity and quality are both important. Those requirements may vary based on age and lifestyle, but generally the more the better.

3. Nutrition: We all know this, but we don't always follow the rule. Our body needs nutrients to heal and grow and operate all the amazing things it does moment to moment. This means fueling well before, during and following exercise, but also in our every day lives. Specifically, it is important to get macronutrients of fats, carbs, and protein within a couple hours of activity. Hydration throughout your day is also essential, as well as making sure to get electrolytes prior to and after exercise.

4. Active recovery: Keeping your body active throughout the day can enhance recovery by allowing you to keep blood flowing and move waste products like lactic acid out of the muscles and stimulate healing. This can be performed by adding walks, yoga, or mobility work into your routine outside of your standard runs, gym routines, or other forms of exercise.

5. Try something new: There are numerous forms of supplementary treatment that are focused on health and recovery. Ice baths <60 degrees are shown to improve epinephrine and norepinephrine as well improving recovery of muscular power. increase blood flow and circulation to stimulate healing with things like compression devices, soft tissue work, dry needling, cupping, and red light therapy.

If you are doing your best to optimize these areas but need help overcoming an injury or perform better we would be glad to assist you in your journey of becoming the well-oiled machine you want to be!

PSA: We are also doing a FREE INJURY SCREEN this Friday the 21st from 12-6 PM here at Return 2 Sport PT. 🥳

Click the link below to book a call with one of our PT's today ⬇️

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Also, If you are dealing with an injury and need help or would like to optimize your performance and recovery with some professional help, book a phone consultation below!

We also provide:

• Precision Hydration Sweat Testing

• Video Running Gait Analysis

• VO2Max Testing

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Dr. Dylan Glass, PT, DPT, SMTC

Return 2 Sport PT

www.Return2SportPT.com

256-513-9525

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