This week the ADOFitness trainers will be addressing the importance of self-care for recovery in all circumstances. Coach Tara discusses some important strategies for recovery that everyone should be incorporating into their normal routine.
Recovery and self-care are so much more important for your body than most people think and also one of the most neglected aspects when it comes to health and fitness. Whether you are someone who is trying to build, lean out, or even if you are someone like me who has lost muscle due to an illness and just wants to move easier. Making sure you are stretching regularly, getting massages, foam rolling, seeing a chiro, practicing yoga, and using a fascia blaster are just a few of the tools you can use for recovery and to improve your overall health. It doesn’t matter where you are in your training, self-care and recovery should stay at the top of your todo list and here’s why:
Breaking down scar tissue is one of the top reasons for you to start foam rolling and getting regular massages. Scar tissue and muscle adhesions are the result of previous injuries or trauma that you might not even realize you have. This trauma can affect muscles, tendons, and ligaments that can lead to inflexible tissues that are prone to injury. When foam rolling try to target the pressure points in your fascia and release triggers points where you feel pain. IT band syndrome is a perfect example which can lead to knee pain and injuries if it isn’t continually being released properly.
Another reason recovery is so important is increased tissue permeability. Deep tissues massage, fascia blasting, and deep tissue foam rolling cause the pores in tissue membranes to open which enables nutrients to pass through. This will help remove waste products such as lactic acid and allow nutrients to pass that aid in quicker muscle recovery.
You also have benefits like improving tissue elasticity that is important for all ages and especially as you get older, less mobile, or are just someone who trains really hard! Training puts a lot of strain on your tissues which can make them hard and inelastic. It is important to increase blood flow to these ares and dilate blood vessels so nutrients and oxygen can pass to help repair damage. This can be done through massage or deep tissue foam rolling. This is also going to help with pain reduction by eliminating waste products and releasing the bodies natural endorphins.
Yoga is an amazing way to practice self-care through stretching and myofascial release, but also for the psychological effects as well! As you go through your practice some relaxation is induced and anxiety levels are reduced. Here you are able to incorporate deep breathing exercises and meditation for stress relief and overall well being. You will be able to sweat out toxins, improve your digestion, and also improve your core and posture. These are just a few of the benefits yoga has to offer and the best part is you can do all of these in the comfort of your own home! I love to utilize youtube or yogaglo.com for the perfect yoga session in my living room.
Throughout your fitness journey, whether you are just starting out or at the peak of your training do not forget to incorporate the little things. Even just spending 15 minutes a day on muscle recovery can help improve mobility, mental clarity, and overall well being. Even if you are someone suffering from an illness make it a point to continue to do the little things until you can get back to your regular training. I know at times it seems impossible, but even getting in 15 minutes of light stretching or a 30 minute massage will pay off when you are able to get back in the gym. No matter where you are always make its point to move EASIER and prevent injuries!