Train to Recover

For many athletes, recovery from training has become just as important as the training itself. Whether you play sports professionally, are prepping for your next event, or just live to train hard, it's always good to up your recovery game. Let these tools and techniques inspire you to repair and recharge just as hard as you train. 

CRYOTHERAPY

Originating in Japan, Cryotherapy literally translates to “cold therapy,” and is a technique where the body is exposed to extremely cold temperatures (anywhere between negative 150°F–300°F) for several minutes. Cryotherapy can be delivered to just one area, or you can opt for whole-body. It’s most commonly used as a treatment option for those with serious cases of rheumatoid arthritis, inflammation and to aid in muscle recovery. The theory is that regular Cryo sessions lead to increased performance, decreased recovery time and overall joint, muscle and pain relief.   

COMPRESSION APPAREL

Compression gear is usually made of nylon and spandex. It conforms to the body preventing muscle movement during impact and increasing blood flow to the area. It’s thought to prevent energy waste and assists in maintaining proper body alignment. While increased blood flow ensures that the muscles are receiving a constant supply of oxygen, which is required to sustain performance or enhance recovery.  

Compression recovery tights, made by 2xU, provide support while running and are fantastic for sore glutes, quads, and calf muscles. Under Armour has a line of pajamas made of bio-ceramic fabric, a textile with heat-absorbing ceramic materials woven into it. The bio-ceramic is said to absorb body heat and emit energy back into your skin, much like the infrared sauna. 

ICE COMPRESSION

Ice Compression is a combination of cryotherapy and static compression. It is best known for the treatment of pain and inflammation after injury or surgical procedures. However, Hyperice has developed recovery products which prevent injuries and increase recovery time. The signature ice compression product line harnesses the power of real ice and the anti-inflammatory properties of compression to provide preventative treatment, accelerate injury recovery, and enhance muscle and joint performance. You can find ice compression garments specifically designed for the shoulders, back, and knee. 

INFRARED SAUNA

Infrared saunas use infrared heat to emit infrared light as radiant heat, which is absorbed by the surface of the skin. One proven effect is increased blood flow in deep tissue, which is the main benefit to athlete recovery. While saunas help rid the body of toxins, they also increase circulation to facilitate better recovery, promote muscle growth and help to develop more endurance.  

PERCUSSIVE THERAPY DEVICES

Percussive therapy devices from brands like Theragun (vibrating massage guns as I prefer to call them), help to give balance to a targeted muscle group (like hamstrings or quads) as well as tone the muscles in that area, all while relieving tightness and reducing physical stress on the bones and joints. The device is said to increase blood flow to the area causing pain relief and an increase range of motion and function.