Tips for Enhanced Recovery

Here are a few ideas for ways you can recovery more effectively during the tough months of the racing season ahead.

Massage: Finding a good massage therapist specializing in sports massage (deep tissue therapy) can make a huge difference in recovery/injury prevention. If funds are tight, take an hour out of the day to work on your legs yourself (or convince your significant other). Begin with your feet and work up to the hips, performing stretches and working out kinks along the way as you progress up the legs. This should take around 1 hour.

Ice bath: Some hate it…I LOVE it! This is particularly useful after strenuous training that leaves your legs tired and sore (It’s fantastic immediately following a race…just use the lake you swam in). Prepare by buying one or two large bags of ice at the super market. Fill up the bathtub with cold water so that your hips are just barely immersed when you sit with your legs extended. Add ice. Hop in and remain immersed for 10 minutes. Once complete, take a semi-warm shower and climb into a warm blanket.

Foam roller self-massage: With a firm Styrofoam cylinder of about 4” – 5“ in diameter rest your hips on the foam roller and use your arms to support your weight. Gently roll your hips along the roller, until your IT band follows onto the roller. Rest and apply more pressure when you find painful spots (don’t overdo it…). Move on when the muscle “releases” and the pain decreases. Repeat for your hammies, butt, back, and quads.

Legs up against the wall: Simply lie on your back, place your butt against the wall and extend your legs. Your heels will be resting on the wall above you. Close your eyes and relax for 10 minutes. The idea is to let the blood flow out of your legs, to be replaced by fresh blood when you lower your legs. In effect this technique mimics a good ice bath . . .

Dedicated stretching: Take an hour and find a quiet place where you can be completely undisturbed. Get out the iPod, chill with some relaxing tunes, and find your inner-peace. Be good to yourself and lightly stretch every muscle from head-to-toe then repeat the process again going a little deeper. Hold each stretch for a little longer than you’re accustomed to the second time, but NEVER stretch to the point of pain.