Recovery and Exercise Go Hand in Hand

This article about recovery and exercise practices was written by Dr. Marcello Sarrica of Sarrica Physical Therapy & Wellness

Proper Recovery and Exercise Techniques to Keep our Bodies Injury Free

Why is it that no one ever thinks about rest and recovery when it comes to exercising and wellness? These are important aspects of any physical activity program, but they are often overlooked. To understand why taking time off from exercising is important, there are a lot of things to consider. This is the first part in a two part article about recovery techniques and exercise, and will focus on the things that you can do in the times between exercise days to promote better health and adequate time for the body to rest and heal.

The do’s and dont’s of recovering from exercise programs

One thing that gets noticed over a long career treating thousands of athletes and weekend warriors alike is that they do not want to spend the time nor provide the effort it takes to implement proper recovery work. What exactly is meant by recovery? It’s the process of restoration to a former or better condition, meaning that you’re taking your body through a recuperation of muscle tissue breakdown post exercise (intense strength training workout) or physical trauma (e.g. running a marathon). While this might seem simple to understand, the fact of the matter is that many athletes do not want to take time off from their activities, even though it’s not only recommended by doctors and physical therapists – it’s essential for the good of the body. 

So how do you assist your body in recovering post exercise? There are plenty of considerations to be made about what to  work into your routine, but some of the most important include mobility training, controlled stretching, Epsom salt baths, proper rest/sleep and a proper diet.

MOBILITY TRAINING

The active and active assistive movement of the joints, muscles, and other connective tissues to allow for proper physiologic motion.  You can do this at home by using a round foam roller on your legs and upper body within 24 hours post intense workout.  While this isn’t exactly sitting idle, this is a gentle exercise that will continue to stretch the muscles and keep them from tightening too much. Increased mobility is also a great way to limit the chances for sustaining injuries during regular exercise sessions, so using this method is a great way to promote better health and stay active, even if only in a simple way.

STRETCHING

 When people think of stretching, they often only think of the actions that don’t require any outside equipment. These can be effective, but there are two kinds of stretching that utilize something commonly referred to as a ‘stretch out strap, which is a tool that can be used on different muscle groups throughout the body. The two kinds of stretches are active isolated stretching (going into a stretch with a stretch out strap and repeating 10x to each targeted muscle group) and  passive static stretching (traditional stretching exercises using a towel or stretch out strap and holding for a minimum of 30 seconds before repeating 2-3x per leg). Each of these types of stretches has different benefits, depending on what individual recovery goals are  Don’t forget to breathe throughout your stretching routine!

EPSOM SALT BATHS

This practice has been used for years as a homeopathic remedy with little research to back up efficacy, however the active ingredient in Epsom Salt is magnesium sulfate (which is an antispasmodic).  Essentially reducing muscle spasms, inflammation and de-stressing the musculoskeletal system. PT professionals recommend that patients try this for 20 minutes with warm water in a bath, adding 1-2 cups of Epsom Salt. Not only will this help the muscles, but it can be used as a relaxing break from the typical daily routine, too. 

PROPER AMOUNTS OF SLEEP/REST

This is completely undervalued in our society today, since everyone is so busy.  From mobile devices to video games and the Internet, the “blue” light is tricking our brains into thinking that it is day time all the time.  Adults should be getting 7-9 hours of rest per night or your mental and physical performance may suffer. Some tips for increasing the amount of sleep and rest is to limit the use of electronics while in bed (or after a certain time), not consuming anything but water within an hour of bedtime, and only using your bed for resting – not for things like watching TV, playing on your phone or computer and “hanging out”. Training your body to associate the bed with rest can make it easier to fall asleep – and stay asleep – when you climb in each and every night

DIET

Foods can be inflammatory or anti-inflammatory to our digestive system.  We need a good balance of fruits (lots of berries) and vegetables (lots of color in your dishes) to help in connective tissue recovery. What we eat after exercise is almost as important as the types of exercises we choose to do.Some other anti-inflammatory foods include but are not limited to: 

• Dark leafy greens (kale and spinach)
• Blueberries, blackberries and cherries
• Nuts
• Ginger
• Garlic
• Avocado
• Beans

Also, in addition to thinking about what we eat, we need to drink lots of water to assist our lymphatic system in getting rid of waste products efficiently and to keep muscles hydrated and flexible.  

In order to keep ourselves moving properly and to prevent injuries, you need to consider implementing all the above in your weekly & daily routines.  Part 2 of this piece will provide visuals and explanations of the mobility exercises and stretching techniques that clinics like Sarrica Physical Therapy & Wellness use daily to help patients improve and strengthen their bodies safely. 

You can find and schedule your physical therapy appointment today without needing a doctor’s prescription by going to the Better PT website  or the BetterPT mobile app to search for a clinic or network in your area. Not only will the physical therapy professionals you find in this manner be able to work with you during your sessions, they’ll also be more than happy to give you advice about ways to continue the hard work even in the comfort of your own home. Don’t wait – make sure a physical therapist is part of your recovery and exercise routine!  

Dr. Marcello Sarrica graduated from Long Island University in 2006 with his doctorate in Physical Therapy. Not only is he an orthopedic clinical specialist, he also holds other certifications that include a focus on strength and conditioning, orthopedic manual therapy and CPR/AED. In his work with patients of all ages, Dr. Sarrica has treated post and non-operative injuries and conditions, and believes that one-on-one physical therapy is the most effective method for treatment. In addition to working with patients, Dr. Sarrica has co-authored a medical textbook, enjoys family time, and keeps active by participating in baseball and softball.