5 Muscle Care Routines You Might Be Forgetting About
Your muscles are your engine that powers your performance. We spend ample time training them…but do we spend enough time recovering?
"Muscle recovery is just as important as the training itself. Take the time to stretch, roll, and give your body the attention it needs." - Lindsey Vonn
To maximize your athletic potential, you need to work on your muscles both on and off season. This means that when you're not on the field, court, or track, you should be putting in work to build strength, flexibility, and endurance.
Here are some muscle-recovery focused exercises and tips to help you become the best athlete you can be:
Roll Out
Incorporate the Roll Model® Method into your routine to target sore muscles and promote blood flow. Use a Yoga Tune Up ball to roll out any tight spots, focusing on areas like the hamstrings, quads, and calves. This is known as self-myofascial release (SMFR), tool assisted, self-massage trigger point therapy used to release muscle tension, improve flexibility and boost movement efficiency. A study published in J Sports Sci. found that SMFR can lead to optimal muscle and joint mobility for greater ease and improvement in torque and max force production just to start with.
Stretch
Practice yoga poses that are designed to lengthen muscles, relieve tightness and improve strength building capability. Yoga Tune Up®, incorporates therapy balls with various pressure techniques to that are especially helpful for athletes looking to improve mobility, flexibility and strength. Stretching is an important aspect of muscle recovery.
(i have not looked at these two research references but want to conclude that in sport performance if a muscle can not lengthen it can not become stronger) I will read these next and come back to comment if they fit the point trying to make here.
A study published in the Journal of Strength and Conditioning Research found that static stretching can improve flexibility and reduce muscle soreness. Additionally, dynamic stretching, which involves moving through a range of motion, has been shown to improve power and performance in athletes.
Take an Ice Bath
After a hard workout or competition, take an ice bath to reduce inflammation and speed up muscle recovery. The cold water will help constrict blood vessels and reduce swelling in the muscles. This is known as cold-water immersion (CWI), which has been shown to reduce inflammation and muscle damage after intense exercise. A study published in the Journal of Athletic Training found that CWI can improve muscle recovery and reduce muscle soreness.
Get Enough Sleep
Adequate sleep is crucial for muscle recovery. Aim for 7-8 hours of sleep per night to give your muscles time to repair and regenerate. During sleep, the body repairs and regenerates muscles. A study published in the Journal of Sports Sciences found that athletes who slept for 8 hours had better reaction times, improved cognitive function, and improved mood compared to athletes who slept for less than 8 hours.
Hydrate
Drinking enough water is important for overall health and can help speed up muscle recovery. Aim to drink at least half your body weight in ounces of water each day, and consider adding electrolytes to your water to replenish lost minerals during exercise. Dehydration can lead to decreased muscle function and increased muscle soreness. A study published in the Journal of Athletic Training found that dehydration can lead to decreased muscle function and increased muscle soreness.
Incorporating these exercises and tips into your routine can help you build strong, powerful muscles and improve your athletic performance. Remember, consistency and dedication are key to seeing results. So, put in the work and watch your athletic ability soar!
Let’s FLEX together! 💪
Julie