Recovery for Athletes

[thenewguy23]

Well I realised a lot of people on this forum talk about new training methods, diets etc. and not much conversation goes towards recovery. I'm currently in the offseason like many other athletes and am trying to improve athletic performance and to do so I currently lift weights 3 times a week, sprint 3 times a week and do plyometrics 2-3 times a week and am trying to do so smoothly but I'm having an issue of getting back to 100% for each workout and this is only in my legs.

What do you guys do for recovery and getting your muscles ready for training?

[ByronKelly]

Well I realised a lot of people on this forum talk about new training methods, diets etc. and not much conversation goes towards recovery. I'm currently in the offseason like many other athletes and am trying to improve athletic performance and to do so I currently lift weights 3 times a week, sprint 3 times a week and do plyometrics 2-3 times a week and am trying to do so smoothly but I'm having an issue of getting back to 100% for each workout and this is only in my legs.

What do you guys do for recovery and getting your muscles ready for training?

Foam roller, static stretch after a workout, proper nutrition, light cardio sometimes helps.
Ice baths, hot baths with Epsom salt. Yoga, 8+ hours of sleep.
Also if you feel tight or less energetic, per workouts help, as does a PROPER warmup

[thenewguy23]

Ok thanks, I'm trying to put together a daily flexibility routine at the moment since my tightness may be slowing down my speed progression

[bballplayer13]

Yea, make a good stretching routine and do it before and after your workouts. And if if its a day when you dont have one do them when you wake up and before you go to sleep.

Also i see alot of athletes ice their knees and ankles after workouts, drink alot of water throughout the day

[LegitSalsa]

Stretching works wonders.

Legs feel so much better afterwards.

Just do hamstring, quad, glute, calf, groin, and hipflexor stretches, and you'll feel so much better.

[thenewguy23]

Stretching works wonders.

Legs feel so much better afterwards.

Just do hamstring, quad, glute, calf, groin, and hipflexor stretches, and you'll feel so much better.

Ok do you do stuff like 3 sets of 10 secs and stuff. The issue I have is that I stretch and feel loose for 1 hour thn go back to feeling tight again

[NewbieX2]

Static stretches are usually recommended to be held for 20-30 seconds for 2-3 sets, with studies showing that no added benefit is received after 30. However, some sources online will recommend you sit in particular stretches for as much as 2-3 minutes. As for recovery, a nap a day has helped me out quite a bit, but I know not everyone has the schedule for that.

[thenewguy23]

Static stretches are usually recommended to be held for 20-30 seconds for 2-3 sets, with studies showing that no added benefit is received after 30. However, some sources online will recommend you sit in particular stretches for as much as 2-3 minutes. As for recovery, a nap a day has helped me out quite a bit, but I know not everyone has the schedule for that.

Ok thanks will implement that tonight, have american football in 2 hours so I'll do some static stretches now and then move on to my dynamic stretch routine before i start. Will rep everyone ITT, on recharge

[LegitSalsa]

Like said above, 2 sets of 30 works.

[ecto185]

Your legs are getting destroyed no wonder. When do they get a break? if you're not lifting you are sprinting if your not sprinting you are doing plyometrics.
They are all pretty taxing to the body.
Stretching takes time, it helps but it will take a few sessions to see permanent benefits, as soon as you stop you will begin to tighten back up again.
Foam rollers there is limited evidence that they actually work when rolled, what does work though is the trigger point they are used for so find the tight spot and sit on it for 30seconds, it hurts a lot but works, its based around myofascial release.

[XxGeTrIpPeDxX]

Foam rollers do wonders. They hurt like hell but they help break up the scar tissue and really help in recovery.

[SportsScience52]

Well I realised a lot of people on this forum talk about new training methods, diets etc. and not much conversation goes towards recovery. I'm currently in the offseason like many other athletes and am trying to improve athletic performance and to do so I currently lift weights 3 times a week, sprint 3 times a week and do plyometrics 2-3 times a week and am trying to do so smoothly but I'm having an issue of getting back to 100% for each workout and this is only in my legs.

What do you guys do for recovery and getting your muscles ready for training?

Drink whey protein within 30 min of your workouts. Also make sure to properly cool down. Stretch and foam roll after your workout and the following day. If you have access to it, contrast baths can work wonders. 2 min in a hot (100f) tube and 2 min in a cold (40f) tube. 4-6 times each tube. This will causes a pumping mechanism in your muscles to help clear waste products.
Try to do light cardio the day after your heavy days.

I hope this helps

[konyy]

Things like mobility, stetching, foam rolling/lax ball really help, get adequate water, and proper nutrition and atleast 8+ hours of sleep. My legs use to get all achy and real tight during leg workouts and I've found out that Kelly Starrett on youtube has helped me a lot. He has got a lot of unique exercises and mobility and stretching exercises on youtube, you should check it out.

[KGD54]

I am an intern at a D1 school in the strength and conditioning department. We use foam rollers A LOT. Also stretch legs everyday at least 5 minutes a leg with. The answers have all been said here, proper nutrition, sleep at least 8 hours i recommend closer to 9, ice baths are great recovery tools. Our cross country team takes ice baths almost everyday. If you are not jogging some that will help loosen things up. Foam roll then stretch before workout then stretch after. We give athletes collegiate muscle milk after workouts to help with soreness and aid in muscle recovery.
just a few tips.

[y2zipper]

What everybody else said and yoga. Even if all you do is 15-30 minutes a night, yoga is great recovery.