Are you suffering from chronic injures or pain related to physical activity such as running, strength training, group fitness, triathlon training etc? Thousands are side lined each year by chronic overuse injuries.
Types of Over Training
We know there are different types of over-training. Well lets explore how the restoration process works! You will need to start with recognizing the type of over-training such as Type A parasympathetic (adrenal) or Type B sympathetic over-training. Once you have determined this (you may need help figuring this out you may begin to chart a course for recovery.
How do we restore?
There are three main means of restoration or recovery. They are as follows: 1) Pedagogical/coaching, 2) Biological/medical and 3) Psychological. Big words, little meaning at this point, right? Well, let’s break down what is involved in each.
1) Pedagogical coaching represents using a coaching system that involves periodization and or a method which manipulates all variables of training. Variables such as length of a phase of training, or intensity, volume, rest periods and type of individual workouts. Without extensive reading this is what a quality program provides. Many group fitness programs are not periodized. Truth be known, planning is lacking in many group fitness formats. Your periodization program may need changes along the way to your goal. External circumstances such as work, nutrition, sleep, other stressors can impact the overall result.
You Might Consider
2) The medical\biological category means connecting with trained and experienced providers such as a professional coach, medical doctor, nutritional coach, or combinations thereof generally require seeking advise of a professional. As the athlete, fitness enthusiast, or weekend athlete you need to be ready to accept advice from a professional coach or other provider.
In Some Cases
3) Psychological means or methods either self administered such as biofeedback, or therapist administered can be the key to success. You first need to respect your injury or condition and accept your not infallible. Then, you can move forward to healing. The medical and psychological means are beyond the scope that I should discuss in detail. It is best if needed to seek advise of a qualified sports medicine professional such as a family practice sports medicine doctor. Did you know they exist. Yes, family medicine sports medicine doctors do exist. So, seek them out as needed for injury management.
Additionally, psychological therapies can include things such as hypnosis, autogenic training, visualization, meditation and other psychotherapy recommendations. Next we need to discuss the many physical means of restoration. Active physical means of restoration include massage, PNF stretching, Acupressure, Tai Chi, Yoga, etc. Inactive methods include activities such as massage, trigger point therapy, aromatherapy, progressive relaxation, meditation or breathing regimes.
How Is Your Nutrition Planning
Proper nutrition and nutrient timing is significant in the recovery process. Ensuring that your intake of a balanced snack including adequate protein within 45 min. of working out is critical to maintaining lean body tissue. This could be with a whole food meal or supplementation. If you have food allergies or digestive conditions you may need to seek the advice of a Registered Dietitian or Nutrition Coach to form an appropriate plan. Research more at http://brianwaldo.blogspot.com/ and or take this survey at https://www.advocare.com/10039813/Store/ProductNavigator/Default.aspx . We also now are coming to understand that getting more and more protein from plant based sources can be beneficial as well. See more at http://brianwaldo.juiceplus.com/us/en
So, how and when should you restore\recover. Try evaluating yourself weekly and logging how you feel in a diary or training software. Choose one of the following categories: 1) No muscle pain 2-3 days past a workout (typical delayed onset muscle soreness. 2) Minor prolonged muscle or joint pain, 3) Definate prolonged muscle pain, spasm, abnormal tightness or disturbance, 4) Acute illness, injury or condition.
Category one requires no immediate interventions. Continue to follow your periodization plan and utilize active recovery built into the program. Working with a coach or training specialist to help you bring balance into your programming and overall physical activity is recommended.
Category two may require more self myofacial release (foam rolling), or Jamba release. Seeking a massage and evaluating nutrition, hydration etc. is helpful. Contrast methods such as hydrotherapy techniques of sitting in warm vs. cool water can be helpful.
Category three may require time off 2-3 days or more from moderate to high intensity exercise. and also consider seeking medical advice or assistance. Follow suggestions for category two if allowed by physician, chiropractor, or therapist.
Category four require seeking rehabilitative recommendations followed with a corrective exercise regimen that rebuilds tissue integrity, strength and endurance. The systems in the programming at Training for Warriors East Metro addresses many of the areas in this article by taking a pro-active approach to planning , programming and appropriate adaptations to what we call your practices! Care to learn more about our system and or about our premiere 8 Week Transformation Program? Get details here: Click Here-Submit Email and Get Details!