Recovery Methods: Soft Tissue Therapy
There are 3 major phases to consider when you are properly training your body to achieve the results you desire:
Stress + Recovery = Adaption
Most students that come into our gym fully understand the stress part. It is HARD to Workout HARD and that is one of the main attractions to our program. But, this is also where most students fall short in reaching their full athletic and FITness potential. The stress is the by-product created from the physical activity you do while training, but it will only get you so far.
You honestly don’t reach fat loss, strength gain, improved flexibility, better aerobic and anaerobic capacity when you only get the stress part of our program. You are only a third of the way through for the benefits you wish to receive.
The adaption is where you reach the benefits of all the hard work you do from the stress created through all the blood, sweat and tears of the workouts. And to get the adaption you MUST get through the recovery phase. Typically most students believe a simple rest day or day off of working out will do the job. And it may but our students want results and want results now! So I would like to outline some great recovery methods to get you where you want to go and faster!
Today’s post will focus on Soft Tissue Therapy.
Soft tissue therapy is used to treat the functions of the body that have been altered or impaired because of intense training or daily wear and tear from sitting, slouching or improper posture. This is done by relaxing contracted muscles, increasing circulation, increasing the flow and drainage of body fluids (venous and lymphatic), and stimulating the stretch reflex of muscles and the muscles connective tissue.
Put simply, this helps your body to heal itself, and it should be a required step in your recovery from workouts. If you have the money to go get a massage therapist or an active release specialist, go for it. But for most of us, it’s off to the land of lacrosse balls (or foam-rolling for beginners). There are many benefits associated with soft-tissue work: Improved mobility and range of motion, reduction of inflammation, quicker recovery, and many more.
Understand there is no ONE way to do it. Everyone is going to have slightly different tender spots, different areas of muscle tension, scar tissue, adhesions, and more. You will also have to learn what works for you. You don’t want the rolling to be so light you can’t feel it, but you also want to use enough pressure to get the job done. Think of the pain scale…most experts would recommend you never go above a 6 or a 7. Generally roll for 15-45 seconds on each leg (or side or foot, etc…)
A few extra guidelines:
It is CRITICAL to drink water after a rolling session (similar to a regular massage session) as your body drains fluids, and these fluids need replaced. Keep your core tight during rolling. This will help to eliminate strain on the lower back during rolling. Don’t grunt and have a “pain-face” during rolling. Despite any tenderness or mild pain from the rolling, make sure you continue normal breathing and keep your face and neck in an unstrained position. Rolling is not for recent injuries, it is for regular soreness and to help create more mobility associated with training. Do not use rolling for chronic injuries, do not use it on your joints, and do not use it on recent injuries.
Stay tuned for future Recovery Method posts on Cold Therapy, Sleep, Compression, Stretching, Recovery workouts.
The O-Board Says…
A. 20 min of Yoga FIT
B. FGB Style: For Total Reps
1 min Burpees
1 min of Cone to Cone Sprints
1 min Toes 2 Bar
1 min HSPU or Handstand Hold
1 minute Jumping Squats
Post by Chris; follow me on snapchat; mr_cpm