Recovery is the time given to remove metabolic waste, restore the body’s natural pH levels, and effectively regulate and distribute hormonal and immunological responses. Implementing a recovery program within any training program is essential. Overtime, especially during exercise, the body experiences extreme wear and tear on the tendons and the muscles. The effects of the training then take place. During this time, the body adapts to the stresses of training by replenishing the energy storages and repairing damaged tissues.
Neglecting to allow the body to adapt to the changes increases the risk of further muscle and tissue damage, delayed onset muscle soreness, inflammation, weakened immune system, and fatigue which in turn places the individual at a higher risk of injury, decrease in physical performance, and increased risk of immune deficiencies.
Appropriate recovery allows for the body to perform at its optimal level, at higher intensities and higher volumes.
Recovery consists of two key factors, time and type. By implementing a recovery program, it not only is beneficial to one’s well-being; however, it amplifies the natural process of the healing. The type of recovery varies. This could be accomplished through techniques such as dynamic stretching, yoga, foam rolling, massage therapy, myofascial release therapy, and many other effective techniques.
Personal trainers, fitness professionals and fitness enthusiasts need to be proactive in implementing recovery into the training program to reach optimum health. It is important to educate athletes on the importance of recovery to enhance their overall lifestyles.
Prevention is key.
Bri Garner, MS, ATC, LAT
Certified Athletic Trainer
Certified Recovery Specialist