How important is recovering to you or do you not really pay attention to what you do away from exercise? Â Ever hurt your shoulder, knee, hip, etc. and have to stop your exercise routine for weeks and sometimes months? What if you had a routine for recovery and helped keep the body stay fresh so you don’t hurt yourself! Â Honestly, everyone can hurt a joint or pull a muscle at anytime, but helping your body stay strong with recovery will enable it to hopefully not do either of these. Â It seems everyone has a different approach for helping the body recover, and I have my ways and I want to share it with you. Â Some of these you might already do and that is great so keep doing it. Â But if there’s one on the list that you haven’t done yet try it out. Â There are so many things to remember for muscle recovery, so I wrote down the best recovery options, and it is one you’re most likely neglecting on a regular basis.
Look at the top ten recovery options list below that I follow and see what items you do and don’t do. Â All of them are important, but it can become very expensive to try and do all of them. What if you had a cost effective way to recover at home would you do it everyday? Â Look at number 10: ice packs. Â Let me tell you number Â 10 will be a game changer for you when you add it to your recovery program. Â One thing most people don’t realize about working out is the time away from the sweat and hard work in the gym is the most important time for growth, which is joint relief and muscle recovery. Â Ice packs aid both of those and it’s one of the best cost effective ways too.
- Supercissus (supplement)
- Protein shake (supplement)
- Fish oil (supplement)
- L-glutamine (supplement)
- Foam Rolling
- Ice packs
Why should active people concentrate on icing more after a workout when you could just pop a pill or drink a supplement and be done with it?
Two reasons why: inflammation in the joints and muscles.
Sometimes you can’t just pop a pill and call it good so you have to use other alternatives. Â This is where icing really helps the body. Â Working out is hard on the body because when you workout your body goes under a tremendous amount of stress and fatigue, which can cause the body to be inflamed in the joints and muscles. Â Your body is an amazing machine and you might not realize your body is inflamed either due to not felling pain. Â That doesn’t meab your body isn’t hurting though. Â Do you maintain your car with oil changes and tune ups so it can last longer? Â Your body isn’t any different. Â Â If you don’t help keep that inflammation under control, you will end up hurting your joints or pulling muscles so it’s crucial that you ice every day. Â If you let it get out of hand and the inflammation takes over, it will be very painful. Â It could take months to get rid of and in the worse case scenario, it will take a lifetime of maintenance to keep the pain down.
What should you ice after a workout? Â Icing should be concentrated on the areas you worked out the most and any areas that you have had precious injuries in the past. Â For example, I ice my knees after every workout because I have had two knee surgeries caused by basketball so I focus on my knees everyday. Â On the other hand, if you workout your back, you want to ice the shoulders and lower back. Â Chest or shoulder day, you want to ice both shoulders. Â Leg day, ice the lower back and knees. Â Arm day ice the elbows and wrists.
Feel free to ice the entire body everyday if you want to. Â Let me reiterate, the more time you spend icing the better your body will feel. Â Inflammation can be very painful and could take months to cure it so don’t let your body get to the point where you can’t workout anymore. Â Where do I buy I’m Ice packs? I go to amazon.com
Here are the best ice packs and links for each area of the body…
- Shoulders: Â http://www.amazon.com/McDavid-Thermal-Shoulder-Wrap-Pack/dp/B000UW1J26/ref=sr_1_1?ie=UTF8&qid=1440427372&sr=8-1&keywords=shoulder+ice+packs
- Back:Â http://www.amazon.com/Pro-Ice-Wrap-Lower-Back/dp/B000TID8G6/ref=sr_1_8?rps=1&ie=UTF8&qid=1440427457&sr=8-8&keywords=back+ice+packs
- Knee: Â http://www.amazon.com/Thermal-Compress-Gel-Life-Limb/dp/B00D0WOGWI/ref=sr_1_20?ie=UTF8&qid=1440427523&sr=8-20&keywords=Knee+ice+packs
- Wrist: Â http://www.amazon.com/Torex-Professional-Therapy-Sleeves-circumference/dp/B00945W35W/ref=sr_1_8?rps=1&ie=UTF8&qid=1440427551&sr=8-8&keywords=Wrist+ice+packs
- Elbow: Â http://www.amazon.com/Elbow-Reusable-Cold-Therapy-Wrap/dp/B001AM0480/ref=sr_1_1?rps=1&ie=UTF8&qid=1440427589&sr=8-1&keywords=elbow+ice+packs
CHECK THIS OUT…Ever heard of cryotherapy?
If you haven’t you’re missing out on something so great for the body depleting it’s inflammation in the joints and muscles. Â Here is an over view of cryotherapy… “cryotherapy is localized or whole-body exposure to subzero temperatures to decrease inflammation, increase cellular survival, decrease pain and spasms, and promote overall health. It is not a medical procedure, but a non-invasive option for people seeking Faster Recovery. Better Health. Widely used in training and wellness centers, and spa-like settings in Europe, the treatment has not been readily available in the U.S., until now (www.uscryotherapy.com)!
Stay tuned for our video blog on our experience in cryotherapy.