How to Optimise Your Recovery: Exercises for Post-Event Rehabilitation
How to Optimise Your Recovery: Exercises for Post-Event Rehabilitation
Posted in Stretching by Jason Wright on October 16, 2024.
How do you recover after an intense event or heavy training session? At JW Physical Health, we advocate for an active recovery schedule.
Our philosophy is simple: move more and move often. This helps you not only recover more efficiently but also maintain your performance and prevent future injuries.
In today’s video and blog post, we’re focusing on effective recovery exercises to target those tight or sore areas after a strenuous workout or event. Check out the video and detailed how-to below.
Rolling on a Roller
How-to do it:
1. Position Yourself: Place the roller under the targeted muscle group.
2. Roll Slowly: Move back and forth, spending 30-60 seconds on each side.
3. Focus Areas: Choose 3-4 muscles that need the most attention after exercise
4. Adjust Pressure: Modify intensity by changing your body weight distribution.
Why it’s effective: Foam rolling alleviates muscle tension, improves circulation, and enhances flexibility.
Releasing Through a Trigger Point Ball
How-to do it:
1. Target Specific Areas: Place the ball under the tight spot or knot.
2. Apply Pressure: Press down and hold for 30-60 seconds on each side.
3. Move Gently: Adjust your body to pinpoint the exact spot for maximum relief.
4. Focus Areas: Choose 3-4 muscle groups that need targeted release.
Why it’s effective: This technique provides deep tissue relief, reducing muscle tightness and enhancing recovery.
Active Stretching
How-to do it:
1. Choose Stretching Movements: Engage in slow moving stretches suited to your needs.
2. Hold Positions: Maintain each stretch for a minimum of 30 seconds.
3. Focus on Breathing: Inhale deeply as you stretch, exhaling to deepen the stretch.
Why it’s Effective: Active stretching improves flexibility, muscle elasticity, and prepares your body for the next workout.
Bonus – Recovery Boots
While not as active, these boots are a game-changer for post-event recovery!
Recovery boots use compression technology to enhance blood flow and reduce muscle soreness, leaving your legs feeling rejuvenated after an event or long run.
Conclusion
Active recovery helps muscle repair, reduces soreness, and maintains overall fitness. Implementing these exercises will enhance your recovery process and prepare you for your next workout. Remember, effective recovery is about consistency and listening to your body.
Contact Us if You Need a Hand with Your Recovery Exercises
If you’d like to learn more about recovery exercises get in touch. Our physios in Bondi Junction can help.
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