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370 371</div></header><main id="maincontent" class="page-main"><a id="contentarea" tabindex="-1"></a> 372<div class="page-title-wrapper"> 373 <h1 class="page-title"> 374 <span class="base" data-ui-id="page-title-wrapper">The Essential Post-Workout Recovery Guide for Athletes</span> </h1> 375 <a href="/articles" class="action tocart primary" style="font-size: 18px;" data-element="link_text">BACK TO ARTICLES</a> 376</div> 377<div class="page messages"><div data-placeholder="messages"></div> 378<div data-bind="scope: 'messages'"> 379 <!-- ko if: cookieMessagesObservable() && cookieMessagesObservable().length > 0 --> 380 <div aria-atomic="true" role="alert" class="messages" data-bind="foreach: { 381 data: cookieMessagesObservable(), as: 'message' 382 }"> 383 <div data-bind="attr: { 384 class: 'message-' + message.type + ' ' + message.type + ' message', 385 'data-ui-id': 'message-' + message.type 386 }"> 387 <div data-bind="html: $parent.prepareMessageForHtml(message.text)"></div> 388 </div> 389 </div> 390 <!-- /ko --> 391 392 <div aria-atomic="true" role="alert" class="messages" data-bind="foreach: { 393 data: messages().messages, as: 'message' 394 }, afterRender: purgeMessages"> 395 <div data-bind="attr: { 396 class: 'message-' + message.type + ' ' + message.type + ' message', 397 'data-ui-id': 'message-' + message.type 398 }"> 399 <div data-bind="html: $parent.prepareMessageForHtml(message.text)"></div> 400 </div> 401 </div> 402</div> 403
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#html-body [data-pb-style=AOR836G],#html-body [data-pb-style=G41V924],#html-body [data-pb-style=GYOU7KA],#html-body [data-pb-style=KI752MX],#html-body [data-pb-style=MGDIBNO],#html-body [data-pb-style=QC31IMJ],#html-body [data-pb-style=SH1AFE8],#html-body [data-pb-style=WJGGA9M],#html-body [data-pb-style=X4ICHMV]{border-style:none} }</style><div data-content-type="row" data-appearance="contained" data-element="main"><div data-enable-parallax="0" data-parallax-speed="0.5" data-background-images="{}" data-background-type="image" data-video-loop="true" data-video-play-only-visible="true" data-video-lazy-load="true" data-video-fallback-src="" data-element="inner" data-pb-style="YM2QXPK"><div class="pagebuilder-column-group" style="display: flex;" data-content-type="column-group" data-grid-size="16" data-element="main"><div class="pagebuilder-column" data-content-type="column" data-appearance="full-height" data-background-images="{}" data-element="main" data-pb-style="CHKA66F"></div><div class="pagebuilder-column" data-content-type="column" data-appearance="full-height" data-background-images="{}" data-element="main" data-pb-style="QDBYF76"><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="QTINKFI"><p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;"><strong>BY BRITTANY RISHER AND HILLARY OBERPEUL</strong></p> 431 432<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">Nine simple, effective tools and techniques to help you minimize muscle soreness and get back to doing what you love.</p> 433 434<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">Pilatesâyou name it; if youâre active, you should consider yourself an athlete. One thing every athlete knows is how amazing you can feel during and right after your activity... and how sore you can feel the next day or two. That's why a good recovery plan is key.</p> 435 436<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">When you give your body and mind what they need to properly recover, you can keep doing the things you love without worrying about injuries. Plus, it can help you see the results you want, such as running faster times, lifting heavier weights, losing weight or conquering harder trailsâsomething that gives you a little mental boost to keep working hard.</p> 437 438<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">âRecovery days give the body a chance to reboot and recharge,â says Lindsay Winninger, PT, MPT and owner of Sports Rehab Consulting. âYour body can only handle so much load before things start to shut down and break down.â</p> 439 440<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">A good recovery plan means finding ways to relieve soreness and regain energyâit gives your muscles a chance to rebuild any damaged t
440issues and build up energy for future workouts. Without recovery, you can overwork your body, which may result in decreased performance and an increased risk for injury.</p> 441 442<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">Some people use rest and recovery interchangeably. Although there is some overlap, the two are not necessarily one and the same. Rest may be one step in your recovery plan, but active recoveryâan easy to moderate activity to get your muscles moving in a less strenuous way than your normal workoutsâcan also be helpful. This could include stretching exercises, hiking, yoga and more. Just remember, your recovery plan has to work for your unique situation.</p> 443 444<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">âEach athlete is different, therefore each athleteâs recovery plan is different,â explains Winninger. âYou have to take a look at how [your] body responds to training and daily stress.â</p> 445 446<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">One good place to start is adding these nine expert-recommended tips to your recovery after your favorite activities. Theyâre easy, effective and most can be done right at home! You don't need to do all nine, but several or all of them may help in your recovery process.</p></div><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="LUHC5VF"><p style="text-align: left; font-family: Gotham, sans-serif;"><span style="color: #000000; font-size: 28px; line-height: 30px;"><strong>1. Try Cryotherapy</strong></span></p> 447 448<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">The basic definition? Itâs when your iliotibial band (IT band)âthe muscle tissue that runs down the outside of your legâis inflamed. Your IT band helps stabilize your hip, thigh and the surrounding muscles in your leg, which makes running, biking and generally staying upright possible. And when it becomes aggravated and inflamed, you can experience some nagging pain symptoms. <br><br>According to the American Academy of Family Physicians, ITBS is âa common knee injury that usually presents as lateral knee pain [pain on the side of your knee] caused by inflammation.â And that inflammation is caused by frictionâwhen you bend and straighten your knee your IT band slides across your knee, and your IT band is tight, the friction can cause your IT band to swell. But, as confusing as it may seem, symptoms of ITBS arenât just confined to your knee; because the IT band runs the length of each leg from hip to shin, you may feel the pain in your hip (with or without the knee pain).</p></div><figure data-content-type="image" data-appearance="full-width" data-element="main" data-pb-style="X4ICHMV"><img class="pagebuilder-mobile-hidden" src="https://www.theraband.com/media/wysiwyg/Theraband_cms/biofreeze_family.jpg" alt="Biofreeze Product Family" title="" data-element="desktop_image" data-pb-style="SOTMLL3" loading="lazy"><img class="pagebuilder-mobile-only" src="https://www.theraband.com/media/wysiwyg/Theraband_cms/biofreeze_family.jpg" alt="Biofreeze Product Family" title="" data-element="mobile_image" data-pb-style="H4CY3CH" loading="lazy"></figure><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="F0X35H5"><p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">Cryotherapy is a fancy term for cold therapy, which traditionally has meant applying ice or even taking ice baths. But today there's a more convenient way to get the benefits of ice without the stiffness, numbness and risk of spills: Biofreeze® Pain Reliever. Biofreeze helps you target exactly where you have pain and allows you to keep moving while you find relief.</p> 449 450<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">This topical pain reliever is thought to work through the Gate Control Theoryâit creates a sensation that overrides pain signals to the brain. Biofreeze has also been shown to reduce delayed-onset muscle soreness (commonly known as âDOMSâ). Use Biofreeze after a workout to help reduce your soreness and get back to your activities.</p> 451 452<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">When to use cryotherapy: any time youâre feeling sore (pre-workout, post-workout, even when you wake up in the morning!). Just be sure to limit your use of Biofreeze to four times per day.</p></div><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="A1GTYX6"><p style="text-align: left; font-family: Gotham, sans-serif;"><span style="color: #000000; font-size: 28px; line-height: 30px;"><strong>2. Give Yourself a Massage</strong></span></p></div><figure data-content-type="image" data-appearance="full-width" data-element="main" data-pb-style="GYOU7KA"><img class="pagebuilder-mobile-hidden" src="https://www.theraband.com/media/wysiwyg/Theraband_cms/Day3_Detailed-139.jpg" alt="THERABAND Massage Roller in use" title="" data-element="desktop_image" data-pb-style="XVJFVW5" loading="lazy"><img class="pagebuilder-mobile-only" src="https://www.theraband.com/media/wysiwyg/Theraband_cms/Day3_Detailed-139.jpg" alt="THERABAND Massage Roller in use" title="" data-element="mobile_image" data-pb-style="XY7QRJ9" loading="lazy"></figure><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="PRL5LVD"><p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">You may have seen foam rollers like the THERBAND® Pro Foam Roller at the gym or heard a friend talking about them. They seem so simple, but theyâre actually very effective. âFoam rolling is a great thing to do after a workout or activity,â says Cris Dobrosielski, spokesperson for the American Council on Exercise and owner of Monumental Results in San Diego, CA.</p> 453<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">When youâre selecting a foam roller, you want to look for a size that works for you. Many people like a longer 36-inch foam roller to target their back muscles, while a shorter 12-inch foam roller works well for areas like your arms and legsâsome brands offer both options, so you can get one of each if you want! You can even add a foam roller wrap for a more customized self-massage. Each wrap comes in a different firmness, so you can decide if you'd like lighter or deeper pressure. And the hook and loop closures mean theyâre easy to switch out.</p> 454<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">Another way to massage your muscles is with a handheld roller massager, like the THERBAND® Roller Massager+. This roller has been shown to reduce muscle soreness. It allows you to vary the pressure you use and can target certain muscles, like your quads, more easily than a foam roller. You can also use the handles of the Roller Massager+ to target sore spots.</p> 455<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">No matter which roller you choose, youâre going to see some benef
455its from using them. âThey facilitate muscle relaxation and may help reduce some delayed onset muscle soreness,â says physical therapist Andre Labbe, owner of Total Package Performance in New Orleans. And that means you can get back to doing what you love sooner.</p> 456<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">Some experts have even come up with sport-specific techniques for using a foam roller. If youâre a golfer, this warmup video using the pro foam roller can help you get loose and limber before you head to the course .</p></div><div data-content-type="video" data-appearance="default" data-element="main" data-pb-style="D7M8CNG"><div class="pagebuilder-video-inner" data-element="inner"><div class="pagebuilder-video-wrapper" data-element="wrapper"><div class="pagebuilder-video-container"><iframe frameborder="0" allowfullscreen="" src="https://www.youtube.com/embed/SN2x_kfwfIg" data-element="video"></iframe></div></div></div></div><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="V9RY2H5"><p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif; text-align: left;">When to use a foam roller: you can foam roll before and after workouts. Use the roller as a form of dynamic stretching while you warm up, or to help cool down after a workout. You can also use a foam roller as a part of your non-workout recovery days.</p></div><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="M8BM8TV"><p style="text-align: left; font-family: Gotham, sans-serif;"><span style="color: #000000; font-size: 28px; line-height: 30px;"><strong>3. Move Your Body in Other Ways</strong></span></p></div><figure data-content-type="image" data-appearance="full-width" data-element="main" data-pb-style="WJGGA9M"><img class="pagebuilder-mobile-hidden" src="https://www.theraband.com/media/wysiwyg/Theraband_cms/Day2_Detailed-284.jpg" alt="THERABAND CLX in use Squat" title="" data-element="desktop_image" data-pb-style="FOA8NVV" loading="lazy"><img class="pagebuilder-mobile-only" src="https://www.theraband.com/media/wysiwyg/Theraband_cms/Day2_Detailed-284.jpg" alt="THERABAND CLX in use Squat" title="" data-element="mobile_image" data-pb-style="AMKLBNH" loading="lazy"></figure><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="V9YLX5U"><p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">Whether you bike, lift weights, hike or take workout classes regularly, itâs common to move in one plane during exercise. For example, a cyclist always has their legs moving in a forward plane. âThis causes most athletes to be tight in certain sets of muscles,â Labbe says. âYou may want to activate the muscles in other planes of movement afterward to bring your body back into balance and help prevent injury.â</p> 457 458<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">He recommends using the THERBAND® CLX to do some active recovery exercises. The CLX has built-in connected loops, which make it easy to use around your feet, thighs, ankles and other parts of your body. Labbe often has his clients do exercises like monster walks with the center CLX loops around their thighs.</p></div><div data-content-type="video" data-appearance="default" data-element="main" data-pb-style="M0LP0KC"><div class="pagebuilder-video-inner" data-element="inner"><div class="pagebuilder-video-wrapper" data-element="wrapper"><div class="pagebuilder-video-container"><iframe frameborder="0" allowfullscreen="" src="https://www.youtube.com/embed/KF6ZTbvWlpY" data-element="video"></iframe></div></div></div></div><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="WDHUI5Q"><p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif; text-align: left;">To try monster walks for yourself, grab your CLX band and get ready to move. Do this exercise like you would any other in the gym: start with three set
458s of 10 reps (five on each leg) and adjust if itâs too easy or too hard.</p> 459<ul style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif; text-align: left;"> 460<li>Place your foot through one of the center loops, bringing the CLX loop to thigh-level, just above your knee.</li> 461<li>Carefully repeat with your other leg, adjusting the loops as needed to keep the CLX anchored just above your knees.</li> 462<li>Grab the remaining CLX by the end loops.</li> 463<li>Maintaining an athletic stance (with knees and hips slightly bent) take 3 steps laterally against the band while keeping your back straight.</li> 464</ul> 465<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif; text-align: left;">Return to your starting position (this counts as one rep!) and repeat with the other leg. When to branch out: try to alternate days of movement. If youâre cycling on Mondays, Wednesdays and Fridays, try other forms of active recovery on Tuesdays, Thursdays and Saturdays.</p></div><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="DD974AF"><p style="text-align: left; font-family: Gotham, sans-serif;"><span style="color: #000000; font-size: 28px; line-height: 30px;"><strong>4. Stretch It Out</strong></span></p></div><figure data-content-type="image" data-appearance="full-width" data-element="main" data-pb-style="KI752MX"><img class="pagebuilder-mobile-hidden" src="https://www.theraband.com/media/wysiwyg/Theraband_cms/IMG_1066.jpg" alt="THERABAND Stretch Strap in use" title="" data-element="desktop_image" data-pb-style="LCYR9WS" loading="lazy"><img class="pagebuilder-mobile-only" src="https://www.theraband.com/media/wysiwyg/Theraband_cms/IMG_1066.jpg" alt="THERABAND Stretch Strap in use" title="" data-element="mobile_image" data-pb-style="CG3Q9H6" loading="lazy"></figure><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="HTNO50F"><p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif; text-align: left;">âStretching post-activity helps lengthen your muscles,â Dobrosielski explains. This can help improve range of motion. A recent study found that static stretching of the hamstrings can increase range of motion by more than 12 degrees in high school malesâand similar results were found in individuals 21 to 41 years old. And you don't need to spend a ton of time doing this; hitting your major muscles, such as your chest, lats, hamstrings and quads is enough according to Dobrosielski.</p> 466 467<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif; text-align: left;">If you need some help, you can use a stretching aid, like the THERBAND® Stretch Strap. The Stretch Strap has loops that easily wrap around your feet or hands, plus itâs designed to have some give which enables a highly effective contract-relax stretch and also provides a more comfortable static stretch.</p> 468 469<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif; text-align: left;">When to stretch: since this is considered static stretching, you want to do this once your muscles are warmâusually after a workout. You can also stretch like this on days you do light exercise to offset heavy workouts.</p></div><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="WMFJ8HO"><p style="text-align: left; font-family: Gotham, sans-serif;"><span style="color: #000000; font-size: 28px; line-height: 30px;"><strong>5. Refuel</strong></span></p></div><figure data-content-type="image" data-appearance="full-width" data-element="main" data-pb-style="QC31IMJ"><img class="pagebuilder-mobile-hidden" src="https://www.theraband.com/media/wysiwyg/Theraband_cms/alison-marras-361028-unsplash.jpg" alt="Egg Breakfast Toast" title="" data-element="desktop_image" data-pb-style="M9U2M6B" loading="lazy"><img class="pagebuilder-mobile-only" src="https://www.theraband.com/media/wysiwyg/Theraband_cms/alison-marras-361028-unsplash.jpg" alt="Egg Breakfast Toast" title="" data-element="mobile_image" data-pb-style="HMOTV2N" loading="lazy"></figure><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="Q978AEH"><p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">You can find a lot of advice on what to eat post-workout onlineâwhich can be a little confusing. To keep things simple, follow Dobrosielski's rule: âThe more intense your exercise, the more your body needs,â he says. For example, if you jogged for 20 minutes, you don't need a huge smoothie with nut butter and protein powder. You'll end up slurping down more calories than you burned.</p> 470 471<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">For more cardiovascular-based activities such as running, swimming and hiking, it's more important to consume some carbohydrates afterward. Carbs help replenish glycogen, which your body uses for energy. âPost-workout is when you want to have the bulk of your carbs, most of your protein and eat food light in fat,â explains Hannah Cooper, certified exercise physiologist.</p> 472 473<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">On top of providing energy, carbs can reduce the risk of cardiovascular disease. And since thereâs a number of carbs out there, itâs important to choose wisely. Try to stay away from a lot of sweets and instead focus on fruits, vegetables and whole grains.</p> 474 475<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">Protein is an important part of a post-workout meal too. Itâs the building block of muscleâand since youâre constantly tearing muscle tissue during workouts, eating some protein can help rebuild your muscles. Combining carbs with protein after a workout has been shown to help replenish glycogen and repair muscle tissue.</p> 476 477<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">Some experts recommend timing your activity so that you have a meal afterward (anywhere from immediately after to three hours post-activity) As long as your meal is balanced, this is an easy way to get the post-workout nutrition you need.</p> 478 479<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">When to refuel: every day. Once youâre done with your workout, make sure you refuel within three hours to ensure your body is replenishing the nutrients it lost during your activity.</p></div><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="FIY3TQ9"><p style="text-align: left; font-family: Gotham, sans-serif;"><span style="color: #000000; font-size: 28px; line-height: 30px;"><strong>6. Consider a Yoga Class</strong></span></p></div><figure data-content-type="image" data-appearance="full-width" data-element="main" data-pb-style="MGDIBNO"><img class="pagebuilder-mobile-hidden" src="https://www.theraband.com/media/wysiwyg/Theraband_cms/yoga.jpg" alt="Yoga Class" title="" data-element="desktop_image" data-pb-style="S8Y1QNU" loading="lazy"><img class="pagebuilder-mobile-only" src="https://www.theraband.com/media/wysiwyg/Theraband_cms/yoga.jpg" alt="Yoga Class" title="" data-element="mobile_image" data-pb-style="RN8EXIF" loading="lazy"></figure><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="MWF7CC4"><p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">
479Remember that tip about moving in a different way? Yoga is a fun way to accomplish that. While it can be a good option for active recovery after exercise, you do need to choose the right type of yoga.</p> 480 481<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">âIf you're weight lifting heavy or training five days week, I wouldn't consider athletic or power yoga as recovery. I'd consider it another workout,â Dobrosielski says. âI see a lot of people get injured in yoga because they're already working out five days week.â Instead, he suggests a restorative or gentle yoga class to improve mobility and help lengthen your muscle tissue.</p> 482 483<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">âYoga is relaxing and teaches body awareness and good movement patterns,â Labbe adds. âAnything and everything that makes your body move in planes itâs not used to is a good thing.â</p> 484 485<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">If you've never stepped foot into a yoga class, remember that you don't need to be able to touch your toes to benefit from the practice. Only stretch or go as deeply into a pose as feels good for your body (and your level of soreness!). Remember: This is recovery. You don't want to wind up sitting on the bench because you pushed it too far in recovery.</p> 486 487<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">When to do yoga: try for at least once per week in a restorative or gentle yoga routine, to get your body moving in new planes and to help you stretch the day after tough activity.</p></div><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="X9HOEXO"><p style="text-align: left; font-family: Gotham, sans-serif;"><span style="color: #000000; font-size: 28px; line-height: 30px;"><strong>7. Respect Your Rest Days</strong></span></p></div><figure data-content-type="image" data-appearance="full-width" data-element="main" data-pb-style="AOR836G"><img class="pagebuilder-mobile-hidden" src="https://www.theraband.com/media/wysiwyg/Theraband_cms/IMG_1234.jpg" alt="Rest and Recover with THERABAND products" title="" data-element="desktop_image" data-pb-style="NHGWGV3" loading="lazy"><img class="pagebuilder-mobile-only" src="https://www.theraband.com/media/wysiwyg/Theraband_cms/IMG_1234.jpg" alt="Rest and Recover with THERABAND products" title="" data-element="mobile_image" data-pb-style="SKX9BJ6" loading="lazy"></figure><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="XSR0M3F"><p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">âMany of us are so addicted to exercise, we struggle with this,â Dobrosielski says. When you love your sport or activity and are seeing the results you desire, it can be hard to not move every single day. But taking at least one day off every week or every 10 to 14 days is essential.</p> 488 489<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">âAt the cellular level, your physical body and tissues need to be restored, they need time to rebuild and heal, and there needs to be an energy reserve that's built up,â Dobrosielski says. âPlus, if you deplete that at the cellular level, you'll always be operating at less-than optimal.â And that means you won't see any improvements in your fitness while increasing your risk of injuries.</p> 490 491<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">Rest doesn't mean spending all day on the couch, though. An easy walk, pool session or gentle yoga are active ways to recover without taxing your body. Foam rolling is another good rest activity.</p> 492 493<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">When to rest: You can strategically plan your rest days. If you worked hard on Monday, try a less taxing activity on Tuesday, then use Wednesday as your rest day, Labbe suggests. This will help your muscles recover more fully than doing an intense workout on Monday and nothing Tuesday.</p></div><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="RJ5AC2K"><p style="text-align: left; font-family: Gotham, sans-serif;"><span style="color: #000000; font-size: 28px; line-height: 30px;"><strong>8. Don't Neglect Your Sleep</strong></span></p></div><figure data-content-type="image" data-appearance="full-width" data-element="main" data-pb-style="G41V924"><img class="pagebuilder-mobile-hidden" src="https://www.theraband.com/media/wysiwyg/Theraband_cms/sleep_recovery.jpg" alt="Alarm Clock next to Bed" title="" data-element="desktop_image" data-pb-style="K0IVRW0" loading="lazy"><img class="pagebuilder-mobile-only" src="https://www.theraband.com/media/wysiwyg/Theraband_cms/sleep_recovery.jpg" alt="Alarm Clock next to Bed" title="" data-element="mobile_image" data-pb-style="T2EQTBY" loading="lazy"></figure><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="QKBAKHB"><p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">âSome of the best things happen when we are sleeping, in terms of healing and restoring,â Dobrosielski says. And while coffee may help you survive work after clocking only a few hours of sleep, it's not going to help your body recover from yesterday's sweat session.</p> 494 495<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">And sleep can be restorative. By getting a good nightâs sleep, your body is better able to perform important duties like maintain the right body temperature, blood pressure and hormonal balances. But you also want to make sure youâre focusing on quality as well as quantityâresearch shows that a good nightâs sleep, not just the amount of sleep you get, can improve your qual
495ity of life.</p> 496 497<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">On the other side, itâs been shown that sleep deprivation can lead to decreased performance, and can increase the risk of injuries. Even one night of sleep deprivation can hurt your endurance for your next workout.</p> 498 499 500<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">Try to keep a healthy bedtime routine that includes putting your cell phone and other electronics down about an hour before bed and doing something relaxing. Everyone needs a different amount of sleep to function at their best, but somewhere between seven and nine hours tends to be the sweet spot.</p> 501 502<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">When to focus on sleep: every day. You should be making sleep a priority all the time, as an athlete. However, we also know you canât get perfect sleep all the time. So do things to help yourself out: set an alarm to tell yourself to get to bed, put a filter on your phone to disrupt the blue light and make sure youâve got a comfy place to lay your head.</p></div><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="MJH68YE"><p style="text-align: left; font-family: Gotham, sans-serif;"><span style="color: #000000; font-size: 28px; line-height: 30px;"><strong>9. Warm Up Before Your Next Workout</strong></span></p></div><figure data-content-type="image" data-appearance="full-width" data-element="main" data-pb-style="SH1AFE8"><img class="pagebuilder-mobile-hidden" src="https://www.theraband.com/media/wysiwyg/Theraband_cms/high_knees.jpg" alt="2 People Warming up for a Workout" title="" data-element="desktop_image" data-pb-style="TMIAS9O" loading="lazy"><img class="pagebuilder-mobile-only" src="https://www.theraband.com/media/wysiwyg/Theraband_cms/high_knees.jpg" alt="2 People Warming up for a Workout" title="" data-element="mobile_image" data-pb-style="NE798DS" loading="lazy"></figure><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="GAOBCVB"><p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">There may be some speculations on which types of warm ups are best, but many experts agree that theyâre necessary. 503 504</p><p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">âPrepping the body is essential before starting a workoutâa dynamic warm up ensures flexibility and muscle activation before ramping up the workload,âsays Winninger. And you have to make sure your warm up fits the activity youâre doing. Winningerâs method? âI create dynamic warm ups based on the demands of the athleteâs particular sport.â
504</p> 505 506<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">But whatâs the best way to warm up for your workout? Our experts recommend focusing on movement and dynamic stretching. Dynamic stretching is different than static stretches (the ones you remember doing in gym class) because it focuses on warming up your muscles through movement, rather than focusing on stretching cold musclesâsomething that could create an injury.</p> 507 508<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">âDynamic stretching warms up your muscles a little bit better as opposed to just static stretching,â explains Cooper. âYou're more likely to hurt yourself if you just start touching your toes or pulling your arms across your body, which is what a lot of people do before they exercise.â</p> 509 510<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">Instead, focus on moves that get your heart rate up and mimic some of the moves youâll be doing in your workout. Cooper recommends high knees, buttkicks and karaoke running if youâre training cardio. For lifting, she tells her clients to start with five minutes of running on the treadmill and then do plenty of warm up sets with lighter weights before working up to more challenging ones. This helps prepare muscles for the workout without increasing the risk of injury.</p> 511 512<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">Cooper also likes using dynamic stretches to help your muscles prepare for weighted movements later in your workout.</p> 513 514<p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">âDoing band walks (monster walks) is really good for squats,â Cooper explains. You can even use your CLX band for core work to warm up for a big lifting dayâsince your core stabilizes you during those exercises, you want to make sure itâs warm and ready to go. Try bird dogs, oblique planks and in & outs if youâre not sure where to start.</p></div><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="KBE48HH"><p style="text-align: left; font-family: Gotham, sans-serif;"><span style="color: #000000; font-size: 22px; line-height: 26px;"><strong>Monster Walk</strong></span></p></div><div data-content-type="video" data-appearance="default" data-element="main" data-pb-style="WMTDEVU"><div class="pagebuilder-video-inner" data-element="inner"><div class="pagebuilder-video-wrapper" data-element="wrapper"><div class="pagebuilder-video-container"><iframe frameborder="0" allowfullscreen="" src="https://player.vimeo.com/video/664852402?title=0&byline=0&portrait=0" data-element="video"></iframe></div></div></div></div><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="UM1BU6S"><ol style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;"> 515<li>Put your feet through the center loops of the CLX band, moving the loops to just above your knees.</li> 516<li>Grasp the end loops of the CLX, using either an open or closed grip.</li> 517<li>Keeping your knees and hips slightly bent, take three steps to the side while keeping your back straight.</li> 518<li>Return to your starting position and repeat.</li> 519</ol></div><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="S0NS9UL"><p style="text-align: left; font-family: Gotham, sans-serif;"><span style="color: #000000; font-size: 22px; line-height: 26px;"><strong>Bird Dog</strong></span></p></div><div data-content-type="video" data-appearance="default" data-element="main" data-pb-style="F8GL6S1"><div class="pagebuilder-video-inner" data-element="inner"><div class="pagebuilder-video-wrapper" data-element="wrapper"><div class="pagebuilder-video-container"><iframe frameborder="0" allowfullscreen="" src="https://player.vimeo.com/video/664852222?title=0&byline=0&portrait=0" data-element="video"></iframe></div></div></div></div><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="BWHE235"><ol style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;"> 520<li>Place your feet in the center loops of the CLX band, holding the end loops in each hand.</li> 521<li>Kneel down on all fours, stacking your shoulders over your wrists and your hips over your knees.</li> 522<li>Extend your left leg as you simultaneously extend your right arm.</li> 523<li>Slowly return to the starting position, then do the same on the opposite leg and arm.</li> 524<li>Repeat.</li> 525</ol></div><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="W36XEA2"><p style="text-align: left; font-family: Gotham, sans-serif;"><span style="color: #000000; font-size: 22px;
525 line-height: 26px;"><strong>Oblique Plank</strong></span></p></div><div data-content-type="video" data-appearance="default" data-element="main" data-pb-style="WI40JI5"><div class="pagebuilder-video-inner" data-element="inner"><div class="pagebuilder-video-wrapper" data-element="wrapper"><div class="pagebuilder-video-container"><iframe frameborder="0" allowfullscreen="" src="https://player.vimeo.com/video/664852441?title=0&byline=0&portrait=0" data-element="video"></iframe></div></div></div></div><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="U9THP66"><ol style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;"> 526<li>Put your feet through the center loops of the CLX band, carefully moving the loops to rest just above your knees.</li> 527<li>Grasp the end loops of the band in your hands.</li> 528<li>Go into a side plank position, raising up on your right elbow and keeping your body in a straight line, with your left arm extended overhead.</li> 529<li>Bring your left knee up as you bring your left arm down (so that your elbow and knee meet in the middle).</li> 530<li>Extend both your left arm and left leg out again, keeping your body straight.</li> 531<li>Return to the starting position slowly.</li> 532<li>Repeat the movement with your right arm and right leg.</li> 533</ol></div><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="NW2E5MR"><p style="text-align: left; font-family: Gotham, sans-serif;"><span style="color: #000000; font-size: 22px; line-height: 26px;"><strong>In & Out</strong></span></p></div><div data-content-type="video" data-appearance="default" data-element="main" data-pb-style="BK6FO6L"><div class="pagebuilder-video-inner" data-element="inner"><div class="pagebuilder-video-wrapper" data-element="wrapper"><div class="pagebuilder-video-container"><iframe frameborder="0" allowfullscreen="" src="https://player.vimeo.com/video/664852308?title=0&byline=0&portrait=0" data-element="video"></iframe></div></div></div></div><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="AXWOKAH"><p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">When to warm up: every time you work out. Even when youâre doing a light day, you should take the time to get your muscles prepared for whatever activity youâre participating in. Otherwise, you run the risk of hurting yourself.</p></div><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="HOWBRTE"><p style="text-align: left; font-family: Gotham, sans-serif;"><span style="color: #000000; font-size: 28px; line-height: 30px;"><strong>Find Your Right Fit for Recovery</strong></span></p></div><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="D4FQGWM"><p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;">If youâre sore all the time, or if you think your performance is lacking, it might just be a matter of recovery. Using a few effective tools with the right mindset can wash away your performance blues and get you back to your best self. Treat your body rightâinvest in one or all of these tips to craft the perfect recovery plan for youâand you can reach your full potential.</p></div><div data-content-type="text" data-appearance="default" data-element="main" data-pb-style="KAJU32X"><p style="color: #000000; font-size: 18px; line-height: 22px; font-family: Gotham, sans-serif;"></p></div></div><div class="pagebuilder-column" data-content-type="column" data-appearance="full-height" data-background-images="{}" data-element="main" data-pb-style="HC98QF8"></div></div></div></div> <div class="amblog-bottom"> 534 </div> 535 </div> 536 537 </div> 538 539 540 541<div class="amblog-overlay" data-amblog-js="overlay"></div> 542
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