Hi everyone, my name is Karen Rossman. I’m an athletic trainer for Tahoe Forest Health System and work primarily with Sugar Bowl Academy.
Today we’re going to talk about recovery strategies. There are many forms of recovery strategies, but today we will only touch on a few.
After a long day out in the mountain or in the gym, our bodies need time to rebuild from the stress we put on them. Having the proper recovery strategies will help us to bounce back and feel better quicker.
You want to listen to your body, adjust your intensity and focus based on your daily needs. Consistency is key.
Even small efforts like 5 to 10 minutes can help build momentum. Some of my favorite recovery strategies include rest and sleep.
So, this is essential for muscle repair, hormone release, and immune function. Aim for 7 to 9 hours nightly.
Nutrition and hydration. Fueling our bodies with proper calories, protein, carbs, and water supports muscle rebuilding and energy.
Active recovery. Light activities like walking or swimming increase our blood flow to reduce soreness.
Mindfulness and mental health. Meditation, deep breathing, and connecting with nature reduce stress and improve focus.
Recovery modalities. Massage, foam rolling, and stretching can improve flexibility and reduce soreness.
Ice and heat. Ice can be used for acute injuries like sprains or strains, new swelling, inflammation, and headaches.
You do not want to apply directly to the skin, and you can ice for 15 to 20 minutes at a time. Heat can be used for chronic pain, muscle spasm, stiff joints, and to increase flexibility before activity.
Avoid heat on new injuries as it can increase inflammation. Today, I’ll be demonstrating some foam rolling techniques.
Foam rolling your quads, glutes, and IT band can feel a bit uncomfortable at first, but it’s a game changer for me after activity.
My name is Karen Rossman and I am an athletic trainer with Tahoe Forest Sports Medicine. Thanks for watching.
