Recovery Aids...

[kazman68]

Re: Recovery Aids...

I've never used anything. I guess I must enjoy some low level soreness. But what is this foam roller you guys keep talking about? I suppose i could just Google it.

Foam rollers are great for loosing up trigger points, helping relax tight muscles.

[bdad]

Re: Recovery Aids...

I use a chiropractor regularly.

[mryar]

Re: Recovery Aids...

I used to be a huge believer in stretching. Back in 2007 I did p90x for I think 3 cycles, and I did the stretch routine about 2-3x a week (said to only do it once), and I found out about a year later after stopping that was something causing me to lose gains. Here's an article about how stretching before a workout causes decreased reps. I have no idea about stretching after. Though I haven't noticed any performance decreases in my sports I play (basketball, skiing) from not stretching at all. Seems like the activity causes enough looseness in the muscle as long as I use good form always.

http://suppversity.blogspot.com/2012/08/stretching-before-workouts-makes-you.html

I have heard good things about the foam roller, haven't tried it myself.

Light muscle work during the week after and before you workout does seem to help the muscle (as long as the muscle isn't injured, IE not near 1 rep max, guessing 60% max).

http://suppversity.blogspot.com/2012/05/two-max-isometric-contractions-reduce.html

"the execution of only no more than 2 isometric maximal contractions (duration 3s, 45s rest between contractions) at an elbow-flexor angle of 20° (where 0° would indicate a straight arm / stretch position) on something a bodybuilder would probably call a "preacher bench" can have statistically significant effects your curl performance and muscle damage during an eccentric biceps workout 48h later. "


Here's an article on how hot baths can help prevent muscle damage: http://suppversity.blogspot.com/2012...nd-propel.html

[Ironguruera]

I've never used anything. I guess I must enjoy some low level soreness. But what is this foam roller you guys keep talking about? I suppose i could just Google it.

Here ecto http://www.amazon.com/gp/aw/s/ref=is_box_?k=Foam+roller

I have the 18" black one...lol

There's a great video of joe defranco on YouTube using it. I'll see if I can find if.

Edit---here ya go. This man has tons of great rehab aid techniques

http://youtu.be/cgxr6xAB5ZM

[kazman68]

Re: Recovery Aids...

I do facial stretching during a workout(between sets) I think it has helped in many ways, flexibility,full rom, and definition, and growth..I'm the only guy in the gym that does them consistently, when I was in martial arts my instructor Benny Meng was impressed how flexible a 260# man could be..I will always do stretching between sets, I'm a firm believer in it.

[SisterSteel]

Re: Recovery Aids...

I do facial stretching during a workout(between sets) I think it has helped in many ways, flexibility,full rom, and definition, and growth..I'm the only guy in the gym that does them consistently, when I was in martial arts my instructor Benny Meng was impressed how flexible a 260# man could be..I will always do stretching between sets, I'm a firm believer in it.

That's interesting. There are articles that say static stretching causes temporary loss of strength and instead one should perform a dynamic warm up.

[kazman68]

Re: Recovery Aids...

That's interesting. There are articles that say static stretching causes temporary loss of strength and instead one should perform a dynamic warm up.

In my experience it has been nothing but helpful. It's old school from the Parillo and Dante schools of though, stretch the fascia giving the muscle more room to grow. That is one theory on m,muscle memory, that when you start training again the fascia is already stretched out and no restriction takes place, of course there is more to muscle memory that that. But I suppose it's a (possible) partial exploitation. Anyway, like I said I believe it's been very beneficial to me.

[SisterSteel]

Re: Recovery Aids...

In my experience it has been nothing but helpful. It's old school from the Parillo and Dante schools of though, stretch the fascia giving the muscle more room to grow. That is one theory on m,muscle memory, that when you start training again the fascia is already stretched out and no restriction takes place, of course there is more to muscle memory that that. But I suppose it's a (possible) partial exploitation. Anyway, like I said I believe it's been very beneficial to me.

That's all the matters, is that it's been working. I think this discussion will help some newbs try some new things for their recovery.

[kazman68]

Re: Recovery Aids...

That's all the matters, is that it's been working. I think this discussion will help some newbs try some new things for their recovery.

+ I like being flexible, I know guys who are sub 200# and have the flexibility of an 80 yr old man. I think that is a serius weakness, that should be adreesed. thanks for your comment Sister.

[exphys88]

That's interesting. There are articles that say static stretching causes temporary loss of strength and instead one should perform a dynamic warm up.

You are correct, it's widely accepted that for sports that require explosive strength, static stretching before hand is detrimental to force production.

Additionally, static stretching before hand has never demonstrated a reduction in injury.

Warmup and dynamic movements/stretching are optimal in preparing for a sport/exercise and injury prevention.

http://stayconnected.nsca-lift.org/tag/stretching/

[chrisotpherm]

I was wondering how many here at MC foam roll, take ice baths or contracts showers, stretch, take epsom salt baths, get massages, etc to help speed up their recovery and keep injuries to a minimum?

I stretch, foam roll, and take contrast showers at least 3x week to help my recovery from my brutal training sessions. I used to take ice baths but haven't in a while. I also have deload weeks scheduled into my training help keep me from falling apart, lol.

What do you do....

Sister we a video of you doing all these as I just don't know how to do it. Lol, please don't ban me, just saw some of your pics and well do I need to say more??? Lol.

I do a light stretch before I workout and a thorough stretch in isolating the muscle works. I agree the foam roller is an amazing aid. The rubber one tough sometimes in the areas pinned as built up scare tissue can make the area tender to workout. Sometimes I take hot showers and stretch while taking one as my muscle began to relax and can get a better stretch.

[zedhed]

Re: Recovery Aids...

Im in with christo. I really think that SS should put up vids on how to do all of this stuff that she mentions in this thread. That would be extremely beneficial to the entire board IMO.

[AgentYes]

Epson salts baths after any PR

I have always done pre habit dynamic activation. Lately I've added rehab a la Dave tates little shoulder routine and that problem area is about 95% resolved.

[zedhed]

Re: Recovery Aids...

Good for you bro. Yep I really like a lot of the stuff that Mr. Tate suggest. Also like Diesel Crew for rehab stuff.

[AgentYes]

Good for you bro. Yep I really like a lot of the stuff that Mr. Tate suggest. Also like Diesel Crew for rehab stuff.

My shoulder was absolutely wretched. Coupled with tendinitis in the other elbow it was pretty sad.