Blue Collar Recovery

[glennpendlay]

http://www.pendlay.com/Blue-Collar-Recovery_df_65.html

How many of you are doing everything you can to recover quickly? Discuss...

[Christine Petty]

I'm a big big fan of Epsom salt baths. Took one tonight after snatching as a matter of fact.

I'd like to try an ice bath, but I don't have the (proverbial) balls to do it.

As for the massage, I try to get one once a month, but in the meantime I use a rumble roller:

http://www.rumbleroller.com/

Which, I declare to be absolute MAGIC.

[Johan]

This is a great article!

As a guy with some finish blood in me I just love sauna! Sometimes after workouts I do 5-6 minutes of sauna, 1 minute of cold shower, repeated 3-4 times.

I have to give the epsom salt baths a try, didn't figure out until now that epsom salt is just magnesium sulfate. Can one ditch magnesium supplements altogether if one does epsom salt baths a few times a week?

[Chae Cramb]

Good stuff Glenn, thanks for that.

What are your thoughts on Abadjiev's idea that some recovery methods such as hydrotherapy and massage should be limited as they interfere with the process of adaptation?

[COACHMCCAULEY]

It is nice to read a common sense article about this subject.

I think everyone should be conscious of drinking enough water, as well. This is often overlooked by athletes that aren't out running around. Don't overlook it. The lack of water can be a detriment to training that you aren't even aware of, until you are simply sluggish and don't know why.

Sodas and coffee all day just won't get it done.

CoachMc

[midi]

Excellent article.

[Wlfdg]

As a practicing massage therapist in my second decade if there is one investment I can recommend it's a Thumper
http://www.thumpermassager.com/thumpersport.html

It does Tapotement at speeds beyond human capabilities. Post-training it will increase circulation and create a DEEP relaxation. Too deep for pre-training.

Just a word on foam rolling. Deep massage is always contra-indicated pre-event due to damaging effects on tissue. Foam rolling amounts to deep tissue work for many.

[mhansbrough]

Cold plunges are great and I'm about to start with epsom salt baths. The most effective recovery method I've used is alternating sauna and cold shower before an off day.

What's the short and sweet on compression garments with regards to how long and often they should be worn. Is there a benefit to having just a lower or upper body garment and maybe only using it for a little while? What's the minimum amount of time for effectiveness? What's the best time, post-workout?

[Powmongo]

Good article Glenn. I would include for long term development a posture assesment. We follow the Pete Egoscue method at Athletes Arena and I have seen it do wonders for lifters as well as athletes. It helped Michael Martin alleviate his back and hamstring problems, as well as increase shoulder and neck mobility for former powerlifters who benched heavy for years and lost shoulder mobility but want to try olympic lifting.

[rje]

I recently saw Charles Staley set a new PR in the snatch shortly after incorporating the RumbleRoller into his own prehab program. He uses it with his athletes both pre- and post-exercise, but the techniques are different. The pre-exercise work focuses less on deep-tissue massage and more on body alignment and mobility.