Recovery – The Post Workout Variety

Sore muscles are a CrossFit reality. It doesn’t matter if you’ve been doing it for three months or three years. Newbies often ask when they’ll stop hurting. Our reply: “Never!”

Muscle soreness can sometimes set in even before the wod is over. Other times it takes a day or two. You know when you have a hard time getting down to the toilet that you’ve got a rough day ahead. There is a lot you can do to mitigate some of the soreness. You need to get in the habit of post-workout aftercare. We’re talking about proper nutrition, stretching, self-massage with a foam roller and active rest.

Take five to ten minutes after your workout to stretch. This is the most neglected part of a workout. You don’t need to go crazy and perform a whole yoga inspired stretching routine. Just the basics will do. Focus on the muscles used in your workout plus any other tight areas.

Proper nutrition is essential for post workout recovery. You need to consume a snack within an hour of working out that consists of protein and carbohydrates. Those crazy running folks recommend a post workout snack ratio of 4:1 carbs to protein. This isn’t beneficial for recovery. Instead 1:1 or 2:1 protein to carb is good. Think chocolate milk or a protein shake. Even a turkey sandwich is good. Protein is a muscle building block and the sooner you eat some the better.

Invest in a foam roller and use it every day. This is the single most important piece of fitness equipment you can own. Self-myofascial release is the technical name for this type of stretching. All you need is five to ten minutes rolling various tight parts. What’s nice about this type of self-massage is that it can be done anytime. We spread out on the floor while watching TV and use our foam roller.

Active rest is the final part of post workout recovery. Easy activity like walking, cycling or swimming can help loosen tight muscles and improve blood flow.

Remember with CrossFit because the stimulus is always different muscle soreness is a fact of life. Take care with post workout recovery and you’ll hit your workouts hard each session.

 

 

 

 

 

 

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