5 Ways to a Faster Recovery

After intense exercise, whether it be an individual training session or competitive event, it is important that an athlete begin his/her recovery process, especially within the first 24 hours. Listed are 5 great ways to improve recovery and get ready for your next training session.

1.  Ice/Ice baths

This is a no-brainer. Acute soreness to a muscle requires ice to reduce inflammation. Ice causes blood vessels to constrict and slow down metabolic activity. When the area warms back up, increased blood flow helps carry out toxic waste, like lactic acid. Icing time should be 20 minutes and 'skin to win.' Don't worry about under-wraps, unless you have really sensitive skin. Ice baths should last 7-12 minutes. I also recommend a contrast bath (warm) to assist in the flush of toxins. 

2. Epson Salt Baths 

It is said that Epson Salt has a ton of healing benefits, which may include reducing inflammation, reducing blood pressure, alleviating stress, to name a few. I have used Epson Salt baths to reduce ankle inflammation and I had much success. The Magnesium may reduce minor aches and pains. Epson Salt baths should last about 15 minutes. 

I also use use a product called Nature's Calm, which I drink before I go to sleep. I find it helps with sleep, mood and stress. Magnesium, generally speaking, is quite deficient in most people's life.  But be aware, magnesium can act like a laxative. 

3. Fish Oil

Fish oil is a magic supplement with HUGE benefits, including influencing autoimmunity, recovery and inflammation, and neurodegeneration. There are strong cases that Fish oil helps also speed the recovery of concussions. For highly inflamed individuals shoot for 10g of fish oil to speed up recover. I use Nordic Naturals. You get what you pay for with fish oil.

4. Spice it up
The following spices have healing properties. Try cooking with them.
- Turmeric
- Curcumin
- Cumin

5. Catch the Zzzzzssss
Your body best heals and repairs when sleeping. Take some naps.