WHAT DOES “RECOVERY” EVEN MEAN?

April 16, 2019

Pittsburgh Fitness Project

“Recovery” is the new buzz word in both the fitness and wellness communities. In fact, there is a studio in NYC devoted just to that concept called ReCOVER. Most of us think of recovery as a very passive process, like sitting around and watching TV. While taking mental downtime and physical rest can certainly be beneficial, other active modalities can be more helpful. What we do after we work out is often just as important as the workout itself to maximize the benefits of what we just did both physically and mentally. Recovery has physical, mental and nutritional components.

SMR

One common physical recovery process is a self-myofascial release (SMR). Most people accomplish this process with a foam roller. Research reviews have found evidence that using a foam roller after working out reduces both acute and delayed onset muscle soreness (1). Although we don’t know the exact physiologic mechanism about why this benefit occurs, just incorporating 5 – 10 minutes of foam rolling after exercising can be a great recovery tool. We encourage our clients at PFP to use foam rollers after class each day.

If you prefer letting someone else do the work, our massage therapist, Claudia, can be your human foam roller!

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STRETCHING

Another common recovery process is stretching. A lot has been debated about how much benefit stretching provides. Should you do dynamic or static stretching? Active or passive stretching? Dynamic stretching involves moving muscles through a full range of motion, like walking lunges. Evidence suggests that dynamic stretching is the best way to prepare muscles for exercise.

Static stretching involves holding muscles at or near peak position for brief periods of time. Static stretches can be active or passive. If you do not use force to stretch, such as a doing a standing side bend during yoga, then you’re doing an active stretch. If you apply force, like grabbing your ankles while touching your toes, then it’s a passive stretch. Less data is available to clearly show the benefits of static stretching but the best time to do so is right after being physically active while the muscles are warmed up.

PNEUMATIC COMPRESSION

A new recovery process uses pneumatic compression therapy where a device applies pressure in a distal extremity then sequentially moves up the body. Compression socks have been used in medicine for decades to help with circulation and prevent blood clots. Do compression devices help with recovery? Reviews show that these devices may be better after intensive anaerobic activity versus strict strength training and that daily use after intense exercise may be better than one treatment (2).

MENTAL RECOVERY

Mental recovery is often just as important as physical recovery for health and well being. Meditation is the tool most often associated with relieving physical and mental stress. While many studies have shown the benefits of meditation (3), most of us view meditation as an activity that takes too much time or is too boring.

Meditation can also be active, however. Just taking a brief walk around the office during the day and counting your steps can clear the mind. A simple stretch with a few deep breaths while sitting at your desk is another example.

ESSENTIAL OILS

Other modalities like essential oils have been shown to aid with meditation or stress relief. If you want to learn more about essential oils and meditation, come to our Essential Oils Introspection at the Candle Lab on Sunday, 4/28 from 4-6 PM.

NUTRITION

Our nutrition is a critical component of how we recover after working out as well. Pre-workout and post-workout snacks can play an important role in how well we can do our workouts and how we feel afterward. If you would like some help with learning how best to eat to maximize your workouts or need help with weight management, contact our registered dietitian, Matt, who has over 25 years of experience!

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Check out all of our recovery services on our website at www.pittsburghfitnessproject.com!

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FOOTNOTES:

1 Cheatham, Kolber, Cain et al. The Effects of Self-Myofascial Release Using a Foam Roller or Roller Massager In Joint Range of Motion, Muscle Recovery and Performance: A Systematic Review. Int J Sports Phys Ther. 2015 Nov; 10(6): 827–838.

2 Int J Exerc Sci. 2018; 11(3): 375–383.

Published online 2018 May 1.

PMCID: PMC5955306

PMID: 29795729

MOLLY WINKE‡ and SHELBY WILLIAMSON*

3 The Harvard Gazette. 2018, April 9 When Science Meets Mindfulness by Alvin Powell