In this section of the article, our experts and analysts have gone through hundreds of research and have short-listed the top 7 recovery therapy for athletes. So, if you want to recover fast and get back on the field then these recovery methods for athletes that you need to put under action. However, we’ll always recommend you to follow the instructions of your physicians as they know exactly what to do for your condition.
1. The R.I.C.E Method
Rest. Ice. Compression. Elevation. This is what the acronym stands for. It is the go-to, doctor-recommended recovery approach for assisting in the treatment of wounds and injuries and one of the best methods to healing. Below are some of the benefits of the R.I.C.E. method:
- Rest: Resting helps to prevent future injuries and allows the body to heal.
- Ice: Ice packs numbs the affected area, relieving you from pain.
- Compression: Pressure and compression maintain control of edema.
- Elevation: By elevating the wounded body part above the heart, pain and swelling can be reduced.
2. Recovery Through Active Participation
Active recovery is one of the most effective methods to speed up the healing process. It is the body’s way of recovering post-exercise by maintaining your training movements at a much lower intensity for a few minutes.
For instance, you ran a mile. So, rather than immediately stopping and heading to the car or your locker room, you may jog for a few minutes more at a considerably slower speed. This can have a lot of advantages. Here are some of them:
- It enables your body to slowly reduce accumulated lactic acid and ease post-exercise stiffness.
- It also increases blood flow to the muscles and joints, which helps to alleviate inflammation.
- By maintaining a steady heart rate, you can also assist the body to build its endurance.
3. Bright Light Therapy
Infrared (IR) therapy helps the body’s healing processes work better. Evidence suggests that this happens both at the molecular level and on a more macro level through changes in the flow of blood. One of the most important things that near infrared light therapy does is make nitric oxide. Nitric oxide (NO) is a chemical that is found in the body and can have a number of positive effects. The most important thing about it is that it helps blood flow to tissues and improves lymphatic drainage. Indirectly, IR stops inflammation processes, which reduces swelling. This is because more lymphatic drainage helps.
4. Extensive Stretching
Stretching properly is essential for maintaining a healthy body. We will not recommend stretching for 30 minutes after each workout, but you should stretch for at least 10-15 minutes.
Doing this will allow your body to relieve post exercise pain. Moreover, stretching also naturally strengthens the muscles, bones, and also boosts blood circulation circulation, reducing the chances of injury and relieving you from discomfort.
5. Meditation or Yoga
Stress reduction with meditation and yoga is an incredible technique to boost brain health and well-being. Take a break from the rush and bustle of daily life and spend 5-10 minutes a day calming your mind.
Meditation and yoga are two of the most favorable techniques that can help you restore your energy after an intense workout session. A mindful stroll is an easy technique to refocus your attention and conserve energy.
Moreover, it’s also pretty simple to carry out these workout sessions! All that is required is you stroll and stay mindful of your surroundings. Ensure to take the soothing breeze on your face and try to stay calm in every way possible. However, the environment might be too noisy sometimes, but if you focus entirely on your activities, you would enjoy and stay calm in every way possible.
6. Rest is a Must
The worst sensation an athlete can have is burnout. Preventing burnout is pretty simple. All you need to do is take a few days off. Even athletes are human, so it’s also essential for them to take breaks to restore their energy.
Moreover, it’s important that you pay attention to your body’s needs. So, if your body needs some rest for a couple of days due to mental and physical exhaustion, you must take them.
7. Sleep
Exercise results in tiny rips in muscle fibers. The body responds by regenerating muscles, but larger and stronger than before, in order to adapt better the following time. Human growth hormone (HGH), a naturally occurring protein, is critical for the growth and repair of tissue, particularly muscles.
HGH is produced in the pituitary gland of the brain and is primarily released during slow-wave or deep sleep. As we age, we get less deep sleep, make less HGH, and recover from activity and injury more slowly. HGH release is just one of the processes that occur during sleep that influence athletic performance and recovery.
Sleep deprivation has been proven to affect reaction times, increase pain sensitivity, depress the immune system, increase susceptibility to colds, impede motor learning, and impair focus.
