When we think about Olympians, we usually focus on their incredible training discipline and impressive performances. However, one of the lesser-known secrets of their success is how they recover. Recovery isn’t solely passive; it’s an active process that enables them to push their bodies to the limit day after day. The good news is that you don’t need to be an elite athlete to benefit from these recovery principles. These principles can help you speed through your rehabilitation and improve your performance.
1. Prioritize Quality Sleep
Sleep is the cornerstone of recovery for athletes and non-athletes alike. Recent research has found that adequate sleep enhances recovery, reduces injury risk, and improves overall athletic performance.
Sleep recommendations:
- Aim for 7-9 hours of quality sleep each night
- Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet.
- Establish a bedtime routine that helps you wind down, such as reading a book or practicing relaxation techniques.
Expert PT Tip: If you’re a hot sleeper like I am, using a bed cooling device has been a game changer. At night, your body temperature undergoes a natural cycle of lowering its core temperature to optimize sleep. If you get too warm, this can disrupt a good night’s rest.
2. Compression
Compression garments and intermittent pneumatic compression (IPC) devices like Normatec have become integral components of many athletes’ recovery routines. These tools offer several benefits that can help reduce muscle soreness, enhance blood flow, and speed up recovery.
Compression Garments
Compression garments, including sleeves, socks, and tights, apply consistent pressure to the muscles, which can benefit recovery and performance.
According to research, the benefits of compression garments include:
- Reduced Muscle Soreness
- Reduced Strength & Power Loss after workouts
- Decreased Muscle Damage
Expert PT Tip: The optimal compression stockings should feature graduated pressure at 20-30 mmHg for exercise recovery. Graduated compression means the pressure is highest at the ankle and gradually decreases as it moves up the leg. This design enhances blood flow from the extremities back towards the heart.
Intermittent Pneumatic Compression (IPC)
Devices like the popular brand Normatec use intermittent pneumatic compression to mimic the muscle pump action of the legs. These devices consist of inflatable sleeves that sequentially inflate and deflate, applying controlled pressure to different parts of the body. Research backing the benefits of IPC is generally less strong than compression garments. However, some studies have suggested these benefits:
- Reduction in perceived pain/soreness after exercise
- Reduction in blood lactate following exercise
3. Cold Plunges
Cold plunges, also known as ice baths, have been shown to improve athletic recovery and performance and provide many other benefits, which you can read about here. Below, we will dive into some of the benefits you can take advantage of to improve your athletic recovery.
Reduce Inflammation & Muscle Soreness
Recent research has demonstrated that cold plunges are highly effective in reducing inflammation and delayed onset muscle soreness (DOMS). For those unfamiliar, DOMS is the muscle soreness that typically sets in 1-2 days after an intense workout. If you’ve ever worked with a physical therapist, you’ve likely experienced DOMS firsthand.
Moreover, cold plunges have been shown to lower biomarkers associated with muscle tissue damage, such as creatine kinase.
Improve Recovery & Performance
Researchers also examined how cold plunges impact recovery regarding power, strength, and aerobic endurance. In one study, the cold plunge group experienced significantly better power 24 hours post-exercise, particularly in explosive movements like sprinting or jumping, compared to the control group.
Additionally, individuals who took cold plunges reported higher scores in “perceived recovery,” indicating they felt more ready and prepared for their next workout session.
Expert PT Tip: If your goal is to reduce soreness after a workout, you should plunge immediately after exercising. If your goal is to gain strength or muscle, you should plunge before your workout or on a different day, as cold-water exposure can hamper muscle growth if done after resistance training.
4. Protein & Hydration
In order to fully recover and maximize muscle building from workouts, experts recommend the following amount of protein per day: 0.73-1.0 grams per pound of body weight.
- For example, for a 190-lb individual: 139g-190g per day.
- For example, for a 150-lb individual, 110g-150g per day is used.
Water is not the only vital component of hydration. During exercise, both water and electrolytes are lost to sweat. Problems may arise if you hydrate with water alone, as it can further dilute your body’s balance of H20 and minerals such as sodium, chloride, potassium, and magnesium.
Expert PT Tip: Full-sugar sports recovery drinks like Gatorade are unnecessary for most people, especially those not engaged in long-duration athletic events in hot conditions. Instead, I recommend zero-sugar electrolyte mixes to stay hydrated and maintain a healthy balance of electrolytes.
5. Active Recovery
Active recovery involves engaging in low-intensity exercises, such as light jogging, cycling, yoga, or walking, after strenuous physical activity. The goal is to keep the body moving without placing significant stress on the muscles and joints, thereby facilitating recovery processes.
Benefits of active recovery include:
- Enhanced Blood Circulation & Performance – Active recovery promotes increased blood flow to the muscles, which helps flush out metabolic waste products like lactic acid and can aid subsequent bouts of exercise.
- Reduction in Muscle Soreness – By maintaining light activity, active recovery helps reduce delayed onset muscle soreness (DOMS), which is common after exercise.
Expert PT Tip: Avoid going too hard during your recovery sessions. Many people perform their active recovery at too high an intensity. The sessions should feel easy, and you should not be worn out afterward.