Recovering from sport / exercise By Dr (osteo) Alana Parry
Whether you’re a weekend warrior or an elite athlete, recovery always plays an important role in staying active. By adopting a few small habits, you can help prevent injury and be performing at your best in no time!
● Cooling down:
we always talk about the importance of a good warm up before exercise, but cooling down is just as vital. An active recovery, such as performing at a slower pace or intensity or even walking around for a few minutes after finishing your workout, allows your body to continue processing the lactic acid that has built up, leading to reduced soreness post-workout.
a good stretching routine is an excellent way to assist in preventing injury. 5-10 minutes of gentle stretching after a workout helps reduce muscle tension. Do each stretch to the point where you feel a gentle pull (it shouldn’t be painful) and hold for roughly 30 seconds. If you’re after a little extra release, try using a trigger point ball or foam roller for some extra myofascial release.
eating a balanced and nutritious diet is key to having the energy to perform your best during a workout. A balanced diet consisting of the three macronutrients – carbohydrates, protein and healthy fats, as well as including a variety of food groups helps ensure you are getting a variety of vitamins and minerals.
the recommended daily water intake for men is 2.7L and 2.1L for women. During exercise, we lose fluid and electrolytes through sweat, even more so on a hot day. It is important to ensure that you are hydrated before exercise, as well as ensuring you drink enough water during and after your workout to ensure you’re replacing these vital fluids. If you’ve been exercising at a high intensity, on a hot day or for a prolonged period of time, you may want to consider adding an electrolyte supplement to your water to assist in replenishing those vital minerals. Post-workout snacks are also a great way to get a number of important vitamins and minerals.
Great foods to include in your post-workout snack include:
○ Bananas – rich in potassium
○ Dairy milk – high in calcium
○ Avocados – good source of magnesium
○ Nuts and seeds – a great plant-based source of many vitamins and minerals
● Looking after your body:
osteopathy plays a big role in many people’s sporting regime. They can assist in dealing with small niggles and injuries to get your back in action as soon as possible, as well as keeping your in your best shape so you’re ready to take on any activity that comes your way.
To see how osteopathy can help you best at your best, give us a call on (03) 6334 9044 or book online at www.freshwaterosteopathy.com.au