The In’s and Out’s of Recovery

After my fall post Road to Gold I have been on a journey with my hip. From taking several days off from running to foam rolling multiple times a day, to ice + heat and massage there has been a little bit of everything. A lot of things play in that head space as you try to get your body back to healthy all the while looking towards a fairly full race schedule.

Last weekend I ran the Publix Half Marathon – not at race pace, but pacing at a steady clip and I felt really good. Not 100%, but around 80-85% and I’ll take it for now. But I wanted to give a little insight into what recovery has looked like over the past two weeks so it can hopefully give you a boost if you aren’t feeling your best.

  1. Rest – it’s so hard, especially for us that are super competitive, but I have finally started coming to terms with the fact I will be stronger and healthier in the end if I just let my body rest. SO it was five days of either no activity or light walking or biking at the gym.
  2. Ice + Heat – I am the worst about icing because its inconvenient and cold, however I realized it was necessary to get me back into the shape as fast as I could. A few tips and tricks
    • Find one of the gel packs that is moldable – it makes it easier to carry and position
    • Find a waistband (fanny pack, running belt, etc) for hip and lower back issues, or brace for other parts of the body that can hold the ice in place without having to find sports tape or wrap or something that leaves you immobile.
  3. Foam Roll – Yes it hurts, EVERY TIME, but twice a day, every day I roll out everything from my calves, to my IT Bands, to my lower back because it’s all connected. It only takes 5-10 minutes and it has a huge impact.
  4. Active Recovery – keep moving, don’t stay stationary. Do yoga 15 minutes a day, stretch throughout the day, spend time standing even if you have a job that leaves you sitting for most of the day.
  5. Proper Fueling – making sure you eat anti-inflammatory foods, whole foods, and lots of fluid.

Part two is coming with all my favorite recovery products. Stay tuned!

 

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