Training at an elite level isn’t just about how hard you train; it’s also about how well you recover.  My training group trains ten times each week.  In order to be fresh and get the most out of each training session, it is important that we not only train properly, but also do the right things outside of training in order to take care of our bodies.  I find this just as true for me, even though I’ve never had a major injury or even an injury that has required me to miss a practice (although, in hindsight, I should have taken it easier after my bruised rib in 2008).

Proper recovery requires two things: time and resources.  As an undergrad, I was fortunate enough to have both the time and resources to do everything I wanted.  I was never rushed for time and the school had a full staff of trainers, a sauna, free massage, sports medicine specialists, and state of the art equipment.  All those resources remained when I began law school, but my free time dried up, forcing me to cut back on my hour-long post-workout routine.  Since moving to Kamloops, things have changed yet again; I now have ample time, but limited resources.

To give you an idea of all the things an athlete can do, I’ve outline some of the recovery methods I keep coming back to.  I’ve tried numerous other methods throughout the years.  Some work, some don’t.  But I find that these are the best for me.

• Nutrition.  Your body needs fuel, and food is that fuel.  The human body isn’t too picky, but definitely runs better on home-cooked meals than on McDonald’s.
• Cooling down.  During law school, I would always get stiff after workouts because I would go straight from the weight room to the library and then sit staring at a casebook for hours on end.  It is important to begin the recovery process while the body is still warm.  I prefer using the stationary bike, but a cool down run or low impact swim always works well too.
• Stretching.  I spend at least 30 minutes a day stretching.  I hit nearly every muscle group with a set stretching routine.  This helps keep me limber after lifting.  I’ve recently starting doing partner-assisted stretching which is something I plan to do more of in the future.  Your body is better able to stretch and relax when you can have some help with the movements.
• Massage.  A good massage can flush toxins out of the muscles and vastly reduce recovery time from both training and small injuries.  There are a pair of massage practitioners that I work with, and both are great.  Unfortunately, both also cost money, so I’ve had to cut back.  I’m not the only one either.  American record holder Erin Gilreath wrote today that she’s facing the same dilemma after getting her USATF health insurance cut and looking at $100 weekly bills for massage and chiropractic. As she says on her blog, “I am probably going to have to cut down on both of those elements because I just can’t afford them weekly without health insurance anymore.”  Luckily I’ve found an adequate replacement: self-massage.  While nothing can replicate a real massage, several products do a serviceable job.  My favorites are the massage ball, foam roller, and the “stick.”
• Ice.  Ice is a great post-workout tool.  Cool temperatures slow down inflammation and swelling, making a lot of those minor pains disappear. In addition, the cool temperatures also dumb any pain I might have.  I only use the occasional ice pack now, but I used to do daily post-workout ice baths when I had the UW’s ice jacuzzi handy.
• Heat.  A heating pad can be used both before or after practice to relax and loosen muscles and stimulate blood flow in an area.  The Sauna can also be effective.  While the excessive heat can drain energy levels, it also increases your entire body’s circulation, leading to many health benefits.  I always enjoyed a weekly Sunday morning sauna while in school.  I’d relax on the warm wood with a Sunday newspaper and a few guys three times my age.  Unfortunately, this is another thing that I have cut back on recently because the sauna in Kamloops requires a gym membership.
• Active rest. Rest days let your body take a break.  However, it can be useful to at least get up and do something so that your body stays limber.  A nice walk, jog, or game of pick-up basketball often works for me.
• Specialists. I don’t see specialists very often, but have seen physical therapists, acupuncturists and chiropractors in the past with varying amounts of success.  Physical therapy also comes with homework, meaning more time spent stretching or doing other exercises.
  
• Ibuprofen. Ibuprofen is like a good friend, it’s always there when you need it.