Page 22 - Fully Equipped Playbook

CHAPTER 4: RECOVERY
Lauren Fleshman, a former track and field athlete, gets this chapter's conversation started. She once said, “Anyone can train hard. Do you have the discipline to recover?”
Recovery is just as, if not more important, than functional training. When you don’t listen to your body, and don’t take the time to let it recover, you are more prone to injuries, sickness, and mediocrity. Your work as an athlete doesn’t end when the game is over, consider this phase extra innings. It’s important to get the most from your recovery time so you can get back into training and playing as quickly as possible.
Here are some of my favorite ways to recover immediately following a game or workout. COOL DOWN
The cool down focuses on lowering the heart rate. This leads to the activation of what is called the parasympathetic nervous system, which is key for recovery and relaxation. I choose to walk around slowly following strenuous activity, while focusing on my breath. Other cool down methods include sitting in a chair, or simply laying down. Make it anywhere from 2 to 5 minutes in length. As the heart rate slows, it sends a signal to your body that it's time to begin the recovery process.
STRETCHING/FOAM ROLL
If I was on the road and didn't have time to stretch or foam roll at the field following a game, I would do it at the hotel room. It's Important that you not skip this step in recovery. The goal here is to try and stretch the muscles you just worked out, and the areas that may feel tight. Hold each stretch for 10 to 30 seconds, or as needed. Be sure to breathe properly (see chapter 6) so your muscles get the oxygen they crave. Adding in the foam roller can help speed up recovery time.
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