What are your best tricks for recovery?

anemoneprose

In terms of nutrition, workout scheduling, load... not so much supplements (I do fish oil, that's about it).

To help:

- Preference is to eat 3-4 times a day
- Age = 30s
- Previous injuries exist due to overuse (activities were well within typical recommendations, just very sensitive to impact and physical stress)
- 3x/week full-body strength is too much for me, even mixing repetition ranges

jacksonpt

I eat more, I drink more, and I sleep more.

Beyond that, I like epsom salt baths and compression tights.

After that, I just work through it and wait for my body to adjust. If you have sensitivity to impact, focus on lower impact stuff. Swim, don't run, etc.


I know you aren't looking for supplement related stuff, but don't dismiss the quality of your diet. Sufficient protein and BCAA is really important.

anemoneprose

Thanks What you're saying makes sense! I'm definitely sticking to low impact (running's not allowed anymore). I'm pretty good with protein, but there's always room for improvement.

I should probably say something about my goals. I'm not an athlete by any means. I've lost 50 lbs via 'cardio', so, I am thinking about body composition, but mostly I want to improve strength and prevent further injury. Want to keep bones and ligaments in good shape especially

I'd like to keep aerobic exercise in the mix because it helps regulate my appetite and makes me feel better overall.

jacksonpt

Thanks What you're saying makes sense! I'm definitely sticking to low impact (running's not allowed anymore). I'm pretty good with protein, but there's always room for improvement.

I should probably say something about my goals. I'm not an athlete by any means. I've lost 50 lbs via 'cardio', so, I am thinking about body composition, but mostly I want to improve strength and prevent further injury. Want to keep bones and ligaments in good shape especially

I'd like to keep aerobic exercise in the mix because it helps regulate my appetite and makes me feel better overall.

Sounds great! What kind of strength training are you doing? Compound lifts with free weights will really help the stabilizing muscles, which can go a long way towards injury prevention. Not to mention the "real life" strength gains you'll see.

anemoneprose

Thank you!

I've been doing a full-body weight program for the past month (deadlifts, squats, bench press, etc). Between grip and recovery worries, I've been keeping my rep ranges on the high side - 10-20, depending. That's based on some articles I found that suggest it's possible to get strength gains with 1-2 sets at 60% max for the first 3-6 months. I'm not at failure by the end of it, but still get my butt kicked for the next couple of days, at least!

At first I tried to row, cycle, or circuit train with lighter weights on off days, but couldn't manage to fit everything in and still walk around.

It's been kind of annoying to figure out what to introduce when - resources for beginners are often either too basic or assume everyone can handle strength x 3 + cardio right off the bat. Or the things I run into do!

MrDude_1

Milk (with whey protein) after working out for rehydration...
foam rolling on a mat... with a lacross ball for tight knots on the back.
lots of stretching. simple, but it just is not emphasised enough.. people dont realize how important it is or how much it helps.

anemoneprose

Thanks Mr. Dude! I've heard a lot about foam rolling.

I am one of those people who doesn't stretch enough, for sure.