The Missing Link from Your Plan
You're doing the workouts, you're doing your exercises, you're following the plan... but you still don't feel great.
One thing that may be missing is the ability for your body to recover.
What recovery is, can be nuanced, but basically it’s when your body rebuilds and resets from stress so that it can come back more durable.
It is the least exciting part when it comes down to training, performance, life, or rehabbing an injury, but it is a non-negotiable.
Here at Clinch Performance and Recovery, we want to make sure that our Reno community can stay active and perform. This is why we have discussions that are more than just about exercises. We talk with our patients about their life stress, sleep, and fueling so that they can be a high-functioning machine.
With that being said, here are some tips to help kickstart the recovery process.
This is for information purposes, only. Make sure to contact a healthcare professional to get your needs and individual condition, assessed.
1. Sleep. We all know this, but many of us are sleep-deprived. This can lead to an increase in injury, a decline in mental and physical performance, and a myriad of other health problems.
Sleep is where your body rebuilds connective tissue and neuronal connections that are important for learning and motor control. Without enough high-quality sleep, we are fighting an uphill battle for recovery.
Check out this article that goes into further detail.
What you can do: If you’re having a tough time getting sleep, do an audit on how much time you spend on the phone at night. You may be surprised that a lot of your lack of sleep actually comes from spending more time than you think, on your phone. Put the phone in another room and get a real alarm clock. If you don’t see your phone and it’s an inconvenience to get, you’re less likely to use it for mindless scrolling.
2. Get your macronutrients and fueling dialed in. Protein, carbohydrates, healthy fat, water… if you’re unsure, then consult with a dietician. This is especially true for active people. If you’re reading this, chances are this is you. Fueling is absolutely necessary for performance and tissue rebuilding. Training and stress break the body down, fueling helps build it back up. Inadequate fueling can lead to issues like REDs (relative energy deficiency in sport), chronic injuries, stress fractures, hormonal issues, and a myriad of other problems.
What you can do: Start logging what you’re eating and drinking throughout the day. That will give you more insight as to where your deficits may be. We also recommend contacting a sports dietician to really dial in your fueling.
3. Soft tissue work that does NOT make you writhe off the table: This type of work down-regulates the nervous system, meaning it calms it down so the body can get out of the “fight or flight” sympathetic system and into the recovering, parasympathetic system. It should feel good, not excruciatingly painful.
We prescribe self myofascial and trigger point releases which are patients can use for themselves. Here is an example:
What you can do: Grab a tennis ball and place it over muscle tissue to create a "hurts so good" feeling. It should not be a sharp, numbing, or shooting pain.
If you're not sure where those problem areas are, Contact us so we can give you more guidance/information on what will work for you and your condition.
4. After a workout, kick up your feet and do some diaphragmatic breathing. This will help get your body into the parasympathetic state ASAP.
Clinch Performance and Recovery is a Reno Physical Therapy clinic that cares about more than just getting you out of pain. We want to get you durable for life, and that means dialing in the recovery and having these discussions to help get you there. We work with individuals who are serious about running, hiking, biking, and doing all of the amazing things that Reno has to offer.
If you've been struggling with a nagging injury or pain, contact us so we can help get you squared away!
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