RECOVERY TECHNIQUES FOR POST WORKOUT PAIN Part II

RECOVERY TECHINIQUES FOR POST WORKOUT PAIN PART II

Cold/Hot Baths- There are a lot of conflicting ideas about whether cold or hot baths are better. After living in 3 different continents throughout my life I have come to believe that Americans are in love with ice baths. In Europe and Asia for the most part it seems that heat(saunas, steam rooms, etc.) are used more frequently. The research has shown that neither one is better than the other but it's more up to the individuals preference. I love using hot baths for recovery and have found them to be very helpful for post workout recovery. I do use cold baths every so often and even do a lot of heat/cold contrast baths. I have found contrast baths to be the most useful after a hard workout and would recommend that. The problem with most cold tubs and hot tubs is that the temperature is either not cold enough or hot enough to see results. Most of us might not have cold or hot tubs available so instead hot or cold showers could be used. On track trips while staying in hotels I use contrast showers all the time. The key is to put the cold water as cold as you can stand it and same with the hot water.You should switch temperatures after you have become accustomed to either the cold or hot.What I tend to do is switch around what days I do either just hot or cold or contrast. Me and a lot of the throwers here at BYU also like to use Steam rooms post recovery. Going into a steam room also helps me relax well and helps me have a good nights rest that night. I try and implement all of these because I never want my body to become accustomed to just one.If you do have an injury, then chryotherapy is the best and throwing some ice on there is smart. Supplements- There has been some recent studies that have shown that supplements after work out show better results than cold/hot tubs for post workout recovery. Besides the basics of protein, bcaa's and other post workout supplements, here are a few of the supplements I have found to be the most useful- fish oils, some sort of cartilage formula, calicum-magnesium, vitamin C, and Big Mac's (just kidding!). Rich in Vitamin A and Vitamin D, fish oil has proven to reduce triglyceride levels, reduce inflammation and reduces the destruction of cartilage from osteoarthritis. A lot of cartilage formulas contain glucosamine, chondroitin, and msm which has been shown to repair cartilage and help over-all joint function and health. Calcium-magnesium is a supplement that has been shown to reduce muscle pain and relax tight muscles. Calcium builds and maintains bones and teeth. It regulates the rhythm of the heart, eases insomnia, helps regulate the passage of nutrients in and out of cellular membranes, and assists in blood clotting. Calcium is also very valuable in maintaining proper nerve and muscle function, as well as normal kidney function. Magnesium is a mineral that is potentially involved in over 300 enzymatic reactions in the body. Magnesium plays a crucial role in regulating the neuro-muscular activity of the heart, maintaining normal heart rhythm, converting blood sugar into energy, and metabolizing calcium and vitamin C properly. Vitamin C will decrease the harmful oxidation that occurs during post work out recovery. Current research indicates a reduction in muscle damage by 11 percent post-workout when taking Vitamin C prior to workouts. Epsom salt baths are also really beneficial and while doing a post workout hot tub bath I would throw some Epsom salt in there as well.