Liz Yerly, physical therapist and recovery specialist, Accelerated Physical Therapy, came into our ABC7 studio with models to demonstrate a few recovery exercises.
Liz's Tips: 1. Use a good foam rolling program post-workout. The foam roller stretches muscles and tendons and breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues.
2. Perform dynamic stretching, not static. Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body. This helps the muscles repair and refuel faster.
3. Ice or place legs in cold water for 12 minutes. By repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues.
4. Hydrate, and eat high-quality protein and complex carbohydrate within 60 minutes.