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    5 best recovery methods

    Ula Zywer

    Marketing Specialist

    Every committed athlete loves working hard during training. Even amateurs try to squeeze into their busy schedules up to two or three training sessions during the day. Though it is very rewarding to get a good sweat going, there’s no doubt that it’s also very tiring for the body. That’s why it’s important to learn some good recovery methods, as well as find out what can prevent overtraining –  and that’s where sports tracking comes in handy.

    There’s no place like… bed

    Do you think that fancy and expensive tools for recovery are going to give you the best results? Well, you’re wrong! The best (and most basic) thing you can do is go to bed early and wake up early the following morning. Never underestimate the power of REM sleep and a true rest, without any noises, lights, and other distractions.

    Wash away your soreness

    While a hot bath is the best way to relax your tense muscles, cold showers are the way to go when you need a quick recovery after an intense workout. Even better, alternate your shower temperature from hot to cold and repeat that a few times. This will stimulate your blood flow, which means it will be transported to the places which have been most affected by the training. Cold water also has a positive effect on your immune system.

    Roll it out!

    Using a foam roller also improves blood circulation and shortens the recovery period. Many people use rollers before their workout session for exactly the same reason in order to get the body ready for physical effort. This kind of self-massage is highly recommended for all athletes! You can watch the example here.

    Stretch your recovery options

    How about stretching? It’s one of the most popular recovery methods –  and there’s a good reason for that. Just as the previously mentioned methods, it improves blood flow through the body. But if you stretch regularly, you will get many more benefits from it! You will broaden your range of motion and improve your posture. Post-workout stretching will also calm your mind and thus also your body. When you are relaxed, your body removes cortisol, the stress hormone which impedes recovery.

    Grab something to eat

    Eat something nutritious after your workout. After working out, your body needs to replenish its energy. Damaged soft tissues need protein to rebuild. Also, it never hurts to eat some fruit or vegetables to provide your body with minerals and vitamins.

    Prevention is key

    Soreness is a part of the training, there’s no way around it. But if soreness changes into permanent pain, it means you overdid your training. It is often difficult to recover from overtraining injuries. It is best to avoid them and you can only accomplish this through smart workload management. Carefully plan your training schedule, use technology, take advantage of sports tracking, and what's most important – learn your body’s reactions to hard work.

    Ula Zywer

    Marketing Specialist

    Former horse rider, currently obstacle runner, at Sonda Sports responsible for Social Media and Content Marketing

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