Our Top 6 Sports and Gym Recovery Tips

As avid gym and sports participants, we have also asked the question... what is the best way for me to recover before and after my session or game... so we came up with 5 of our favorite ways to recover post sport and post gym

1. Post game/workout Carbs

Research suggests consuming 30-50g of carbs within 30 minutes post activity helps boost recovery and aid in repeated performance when backed up the next day.

2. Active Recovery

Most commonly, 16-24 hours post-game or on a strategically placed rest day, 40 minutes of purposeful movement such as a walk, activity on a piece of cardio equipment at a steady state to keep the heart rate at Zone 2, foam rolling and trigger point release, and banded stretching. This approach has been proven to help improve muscle recovery and aid in healthy inflammatory processes that occur post-activity.

3. Use of cold water immersion therapy or Ice Baths

There is a lot, and I mean, A LOT of mixed advice in this area. The main thing is if you are going to exercise or play a game the next day, you probably don't want a heap of inflammation in the area, in this case we would say an Ice Bath is of advantage at a minimum 12-16 hours before that next game and a max of 4-8 hours after activity, 2-4mins of this is plenty of time for use in this instance. If you are looking for recovery straight after a session and don't have another session the next day, maybe its an active recovery day instead, encouraging the inflammatory process that needs to occur for protein synthesis and muscle fibre recovery is important. We advise opting for 8- 12 minutes of cold water therapy over the Ice bath. Temperature differences in CWI at 20-11 degrees vs 0-10 degrees can impact how your body responds.

4. Sleep!

Many research papers are suggesting that sleep is the GOAT of all recovery, a minimum of 7-8h sleep is sufficient to ensure recovery is occurring and anything less at the 4-5 hour mark sustained over time will increase the risk of injury incidence.

5. Massage guns

Pre-workout or sport massage gun use for 5 minutes on tight and sore areas has been shown to help with re-regulating pain receptors, improving mobility and aiding in performance. Use of the massage gun post-session is advice to be used just like foam rollers and trigger point balls 1-2 hours post activity once the body has cooled down.

6. Adressing Niggles and Sports Treatments

Getting on top of niggles, getting regular treatment to ensure your body is feeling tip top is that extra 1% that can help improve overall self efficacy and performance, sticking with a regular practitioner that is active in prescribing exercises and stretches, gives you the edge, they know your body and are working with you in improve every session you have.

If you are interested in knowing more or wondering how we can help with your recovery approach and get on top of those 1%, book an appointment and get started!

https://the-sports-recovery-hub.au1.cliniko.com/bookings

Back to School with Dr Randy Chiropractor

Equip yourself with everything you need to nail this Back to School season!  

The start of the year is undeniably one of the busiest times of the year for families, largely due children starting or returning to school. Amid the flurry of preparations — like sorting uniforms and school shoes — it's essential for parents to prioritise their child's spinal health and overall wellbeing.  

Children spend over half their year at school, sitting at desks and in playgrounds, contorting their spines in unhealthy ways. For this reason, it’s paramount they understand the impact their small daily habits, such as how they wear their backpacks and sit in the classroom, can have on their growing spines. 

In response to this need, the Australian Chiropractors Association (ACA) has developed several tools to help children and parents alike understand the habits students should practice year-round to remain in good health 

This includes a ‘Back to School Health Checklist’, which highlights everything our growing students must do each day to maintain good spinal health which can help equip students with adequate tools to foster good spinal health habits and provide parents a foundation to encourage and motivate independence in their growing children. 

We invite patients and members of the public to visit our website to collect their checklists in preparation for an enormous school year. 

“Establishing healthy habits at a young age is essential, and the ‘Back to School’ checklist provides an excellent tool for parents to instill these practices in their children. It encourages and motivates kids to maintain these habits at school and home. Not only are these habits simple, but they also integrate seamlessly into a child’s daily routine, say Dr Randy. 

In conjunction with providing habits children should follow before and during school, including eating a healthy, nutritious diet, the checklist also highlights the importance of switching lengthy screen time for outdoor activity. 

While these habits are important for maintaining a healthy spine in children across the country, parents should always remember chiropractors are available if their concerns about their child’s health grow. 

“It is important for any parent or guardian worried about their child’s spinal health and posture to consider chiropractic care. Children are often unaware of how everyday habits, like sitting at their desks or excessive screen time, have on their health and well-being. A chiropractor may just help change that.”  

Chiropractors are leading healthcare professionals who can provide clear guidance on children’s spinal health and provide advice as they grow into teenagers and healthy adults.  

If you are concerned about your child’s spine or any other back-to-school-related activities please give us a call or book on our website.