Topic: Restorative Methods

[Matt Denslinger]

Anyone have some restorative methods that will help facilitate recovery?

[Jim Storch]

Sleep
Proper nutrition
Message.

[Mike Wittmer]

ice baths

[Mike Wittmer]

John, I don't know.  I know they have used ice baths at the OTC in the past and my son and others reported that they felt much less muscle and joint soreness, stiffness, etc.  Jeff felt they helped with recovery.  

On second thought, they might not be that practical for the average lifter, who probably would not have access to a large tub full of ice water.  Back in the late '70s, then national coach Carl Miller suggested the use of alternate hot and cold showers.  Use cold water, as cold as you can stand it, for three minutes, followed by hot water, as hot as tolerated, for thirty seconds, repeated three or four times.  That, while not being as effective as complete submersion, seemed to help.

[Paul LaDuke]

- 20 minutes of light running or a brisk walk will do wonders especially the day after a heavy session.

- eating about 20 grams of protein and carbohydrate within 30 to 60 minutes of exercising will also aid in recovery.  (Go to Gatorade Sports Science website for more information on recovery nutrition http://www.gssiweb.org)

- On off days perform light weight movements or body weight movements such as body weight squats, lunges, reverse hyperextensions, a light dumbbell shoulder circuit, etc.  The idea is to get blood moving through the major muscles and keep the muscles stretched.

- Get the right amount of sleep (8-9 hours).

- Rehydrate.  A dehydrated muscle is much more prone to strains and as little as 2% dehydration will effect performance.  A weight lifter does not want either.  Plus it takes at least 24 hours from the time you drink water/Gatorade for that fluid to get from the mouth, into the stomach and out to the muscles that need it through the blood stream.

- Massage will help, but can get expensive.  Try a local massage school.  They maybe able to work out something with you that would be much less expensive but they won't be experienced.

- Ice baths will work but icing both shoulders, the lower back and both knees would probably work as well and not be so uncomfortable.  Ice for 15 minutes as soon as you do your cool down stretches.

[patrick ward]

here are some good articles:

http://www.t-nation.com/readTopic.do?id=551687

http://www.t-nation.com/readTopic.do?id=475832

[Sean Edinger]

Jeez Patrick, you're everywhere.  I'm a huge fan of saunas by the way.  Sometimes alternated with cold showers/submersion.  I try to get at least 4 per week.

[patrick ward]

Jeez Patrick, you're everywhere.  I'm a huge fan of saunas by the way.  Sometimes alternated with cold showers/submersion.  I try to get at least 4 per week.

haha....facny seeing you here.

yea, I tend to get around.  :D