03/06/2024
The Recovery Paradigm: What is it?🤔
This is an easy visual that I utilize to work with patients who are very active. If you find yourself constantly injured or struggling with nagging pains and discomfort when lifting, running or any type of exercise it is important to STOP 🛑 and REASSESS what you may be neglecting or missing in your training.
Now training often is mistaken for just working out 🏋️♂️ but there’s so much more beyond that. You can even look and say there’s a whole other HALF of the equation which is recovery!
Now based off the image, there are 3 main components of recovery with the first being Sleep.
When undergoing any training program, sleep 💤 😴 will always be the number one thing that must be addressed. Improving quantity (7-9 hours for most people is needed) and improving quality (deep sleep, REM sleep) is ESSENTIAL. It’s what allows our body to build itself back up from the hard training days and allows us to keep pushing!
Next is nutrition. Now, I am not dogmatic in my approach to nutrition as I believe a healthy balance is key. But prioritizing a high protein diet 🥩 🍣 with an emphasis on Whole Foods 🥕 🥦 🍎 and MINIMALLY PROCESSED foods (everything we eat is processed in some way unless you grow your own food) while getting a mix of different fat sources 🥑 🐟 and carbs will all make up to a well-rounded diet. Making sure we get enough calories to sustain our training is another key fundamental concept.
Lastly is everything else. Your massage guns, chiropractic adjustments, stretching, acupuncture, saunas, ice baths etc… don’t hate me yet but I think most of this stuff can be necessary to COMPLEMENT the first Two Ideas. Without the first two these modalities can only do so much for you before they “stop working”. But you can get great value from frequent stretching and mobility, chiropractic adjustments and other therapies to help aid your recovery and boost your training.
