UFM: moving to wellness

Assisted recovery strategies

Updated on June 15, 2012

In a continuation of last weeks talk, here is a list of recovery strategies to help you avoid injury:

1. Stretch. Dynamic stretching before running, static stretching after and long stretch sessions at least a few times a week such as yoga.

2. Myofascial release, massage, acupunture or IMS. Myofascial release is the ideal way to DIY. You can start by rolling your back and hips with a tennis ball, move onto a lacrosse ball and finally onto a hockey ball. For the feet and calves, there is nothing like a squash doubles ball. For the hamstrings, a baseball. I use the foam roller for my IT bands, upper back (NOT lower), lats, quads and for a full body loosening pre-workout. Do not roll over bones... obviously. I like to roll side to side a few times, then up and down about 3" and then, if I am working IT bands or quads, kick my butt. If you find a good spot, you can even just hang out there and relax into it.

3. Ice bathes. After a hard workout, fill the tub with ice (or plastic containers with water left in the freezer), grab a tea and hop in. It only hurts for a second.

4. Ice. You can wrap your legs in ice packs or freeze a styrofoam cup with water and peel it back.

5. Band stretching. Basically use a belt or yoga strap to assist in passive stretching.

6. Legs up on wall. Not only does this stretch your hamstrings, and the insides of your legs if you let them fall open, but also allows the gravity to assist in flushing your legs.

7. Compression stockings. If you can't put your legs up, the next best thing to help flush your legs is to squeeze them into a pair of these.

8. Don't forget good nutrition and hydration... carbs and hydration and a little protein. Fruits and vegetables to replace the nutrients.