I posted something about this last year at this time but wanted to hear what you guys might have to add. I think one of the hardest things for me is recovering in between workouts (oh and maybe getting enough sleep and school work done). Below is what I do to help my poor muscles recover:
I use a trigger point roller with a PVC core, we originally had a foam roller but it broke down quickly and it seemed so wasteful. The trigger points are more expensive but it has held up for a long time so I think it’s worth it. No Meat Athlete has a great post about how to roll if you aren’t sure what to do. I think rolling is one of the most important tools to recovery.
I also use “The Stick” this is great for traveling and for getting smaller muscles that are hard to pinpoint with the roller.
These f-ers HURT but are well worth it. I find them much easier in the summer when I am hot and cooling off sounds good. In the winter when I am already cold this is an struggle to make myself do.
Some tips to make it more bearable is to fill the tub with cool water and acclimate to that before putting the ice in. I wear two sweatshirts and booty shorts to keep my parts warm. Lastly I drink tea (see next point) or hot chocolate to help keep more core warm. All of this helps but honestly this still sucks. If possible you can use a stream to cool off your legs after a trail run.
This can help free your muscles of free radicals and speed the healing process.
Protein and Vegetables:
In the mornings a green monster is a great option.
Or Salmon Cakes
My last method is to wear compression garments. I own two pairs of compression socks and capris made for running. I would love to own a set of tights dedicated for recovery as well.
What are you favorite ways to recover? Do you have any suggestions of things I should add?