preparation

Muscle Prep and Recovery Basics

First off, this article is a follow-up to our Ellipse Movement Basics 101 blog post last month. If you haven’t had a chance to check that out, please do! It is one of the most informative and important articles for those of you who are working out or looking to get started.

We’ve spent a good amount of time talking about various movement patterns. To move better we also need to prepare our bodies and help them recover.

Just as important as the movement itself is getting the muscles healthy enough to progress. Foam rolling increases blood flow, increases the temperature of the muscle, and works out adhesions. After foam rolling, do your body a favor and run through some stretches/movements of areas that cause you problems or anything that a Physical Therapist or Orthopedic Doctor has told you to do.

Use the time in the gym before your workout vs just standing or sitting around waiting to begin! What are the odds that you’ll do specific stretches or movements at home or at any other time? Make it a routine and your body will thank you!

Not sure what stretches/movements will help you the most? Ask your trainer. They can not only answer your questions but likely know areas that could use some TLC based on your form throughout your sessions.

Recovery

Your recovery will also impact your movements and the ability to perform at your highest level. Make sure to get enough shut eye (7-9 hours/night), drink enough water (4-6 cups PLUS, but this varies a lot by body, temperature, and activities), and eat a balanced diet (more vegetables, more vegetables, more vegetables).

Other Tools

In addition to a foam roller, try using a tennis ball for those spots a roller just can’t hit. Need a new approach? Stand near a wall and use the tennis ball and/or foam roller in a standing position to put pressure on the right spot. Use a Theracane for more focused areas or hard to reach areas on the back. On a really sore day, ice your sore muscles for 20 minutes to speed up recovery.

Move better, recover better, and perform better!