Unconventional Recovery Methods Trainers Recommend

 

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It makes sense then that top trainers adopt some pretty unconventional (and sometimes alternative) recovery methods — ones that go way beyond the typical foam rolling, drinking plenty of water and stretching. Three to four minutes of cryotherapy does the trick for Rob Solly, a U.K.-based trainer. Cryotherapy, commonly known as cold therapy, is a recovery technique whereby you subject your body to temperatures of about -240°F. It is known to relieve muscle pain, improve blood circulation, and promote weight loss. Furthermore, this recovery technique has been adopted by.

Your training partner might swear by ice baths for putting the snap back in your legs. Your local fitness retailer has a mind-bendingly huge selection of tools to help your muscles recover. To be clear, athletes are known for having, at times, really specific recovery rituals and routines that they swear by. But the truth is that while some of these methods have been researched and.

There’s proven methods for recovery like sleep and proper nutrition. But when you’re a professional athlete, you’re always searching for an edge. Here’s some unusual methods athletes use. Via free text responses sleep (57%) followed by massage (29%) were considered the most effective recovery techniques by the international athletes, while ice bath (55%) and stretching (35%) were considered the most effective by the national athletes. Current literature suggests that electrical stimulation enhances recovery compared to passive recovery (just relaxing).

Marc Pro is an over the counter electronic muscle conditioning device. Cardio, check. Stand with your feet shoulder-width apart and arms by your sides.

Squat to the floor and reach forward to place your hands on the floor, shoulder-width apart. Kick your legs. It’s not easy staying on top in a major sport.

Injuries, age and increased competition have destroyed even the greatest athletes, but the desire to perform at the highest level has some pros. The Grief Recovery Method® is the most comprehensive Grief Recovery education and certification you will find. People come to us not only to help others, but because their lives were devastated by.

List of related literature:

All of these are important in implementing recovery within a training program.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

However, recovery during training, games, and rehabilitation, as well as between games and throughout a workday, demands a well-developed aerobic energy system, as this system is responsible for restoration of alactic stores and is instrumental in facilitating the removal of lactic acid.

“Scientific Foundations and Principles of Practice in Musculoskeletal Rehabilitation E-Book” by David J. Magee, James E. Zachazewski, William S. Quillen
from Scientific Foundations and Principles of Practice in Musculoskeletal Rehabilitation E-Book
by David J. Magee, James E. Zachazewski, William S. Quillen
Elsevier Health Sciences, 2007

This type of sequencing, or periodizing, builds progressive overload in a training program while allowing needed variation in the training stimuli, along with rest and recovery, to allow the body to adapt positively to the exercise program.

“High-performance Sports Conditioning” by Bill Foran
from High-performance Sports Conditioning
by Bill Foran
Human Kinetics, 2001

Physical therapy and exercise improve clinical outcomes in OA by strengthening muscles that support the affected joints and improving flexibility.16 Exercises with decreased weight-bearing like swimming, bicycling, walking or Tai Chi are helpful in developing muscle strength while protecting joints.

“Chapman's Comprehensive Orthopaedic Surgery: Five Volume Set” by Michael W Chapman, Michelle A James
from Chapman’s Comprehensive Orthopaedic Surgery: Five Volume Set
by Michael W Chapman, Michelle A James
Jaypee Brothers,Medical Publishers Pvt. Limited, 2019

The reader will find all welland longknown recovery methods, which do not necessarily refer to specific techniques, but that are inherent to the athlete’s everyday routine.

“Recovery for Performance in Sport” by Christophe Hausswirth, Iñigo Mujika, Institut national du sport et de l'éducation physique (France)
from Recovery for Performance in Sport
by Christophe Hausswirth, Iñigo Mujika, Institut national du sport et de l’éducation physique (France)
Human Kinetics, 2013

A number of active (e.g. light exercise, stretching) and passive (e.g. massage, foam rolling, CWI, HWI, contrast therapy, compression garments, nutritional intake) strategies are currently used to facilitate athlete recovery.

“Sports Injury Prevention and Rehabilitation: Integrating Medicine and Science for Performance Solutions” by David Joyce, Daniel Lewindon
from Sports Injury Prevention and Rehabilitation: Integrating Medicine and Science for Performance Solutions
by David Joyce, Daniel Lewindon
Taylor & Francis, 2015

This book tells trainers how to delve into the minds (and physiques) of their clients and use this information to create exercise programs that work.

“Becoming a Personal Trainer For Dummies” by Melyssa St. Michael, Linda Formichelli
from Becoming a Personal Trainer For Dummies
by Melyssa St. Michael, Linda Formichelli
Wiley, 2004

The most outstanding trainers are motivational and positive reinforcement-based in their techniques.

“Canine and Feline Behavior for Veterinary Technicians and Nurses” by Julie Shaw, Debbie Martin
from Canine and Feline Behavior for Veterinary Technicians and Nurses
by Julie Shaw, Debbie Martin
Wiley, 2014

A variety of interventions are available, including locomotor training with BWS and TM system, TM training, VR, strengthening, balance and overground walking training, circuit training, and MI.

“Physical Rehabilitation” by Susan B O'Sullivan, Thomas J Schmitz, George Fulk
from Physical Rehabilitation
by Susan B O’Sullivan, Thomas J Schmitz, George Fulk
F.A. Davis Company, 2019

The best way to avoid this pitfall is to follow a long-term, periodized training plan that schedules weekly rest and recovery days, monthly rest and recovery weeks, and annual rest and recovery months.

“The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance” by Loren Cordain, Joe Friel
from The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance
by Loren Cordain, Joe Friel
Rodale Books, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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25 comments

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  • Very surprised diet wasn’t mentioned at all in this. Supplementing or including foods high in magnesium will help oxygen reach your cells. Eating processed sugary foods will increase inflammation, etc.

  • Love your information Mr daru quick question is it safe to jump rope with ankle wheights on or is it bad for your joints or could this make you more explosive?

  • Surely, when done properly, it helps to prevent hyper extension or/and ligament damage at high stress exercice by acting as a external renforcement…

  • Hi Phil I am a pracitionor of Chinese martial arts but recently am practicing boxing I’ve damagedthe left side of my left foot, any ideas? Love your videos very informative!

  • This video is stupid. Most of the time it’s worn to provide support, especially to body parts that are prone to injury because of repeated stress or injury. Stretching the tape while applying it make it pull the muscle or ligament in the direction you want. Say you have a sprained ankle, you would tape it tightly on one side so that whenever it tries to move the tape pulls it back. Same with any shoulder, wrist, or honestly any ligament or muscle injury. It’s to restrict certain movements that aren’t efficient or are painful

  • Quick question, for endurance work such as 2 on 2 off, or 4 on 2 off, and long cardio sessions would a rower be sufficient? I feel fittest from rowing work

  • wait till you sprain your ankle… then put on some kt tape and tell me how big the difference is! It might not help every kind of injury but it definitely helps some.

  • Phil I cant stay off the bjj Matt’s. Strained rotator cuff and bicep tendon. Still competed 2 times since injured. But it’s just a nagging injury wont seem go away. Feels like a tooth ache all day in my shoulder. Any advice other than time off

  • I would like to know are these workouts good for fat loss as well? I would like if you could cover what types of fighting styles would work for weight loss and explosive strength.

  • Thank you for another great video. Seems like I’ve been doing mostly everything right. I’ve been doing Bikram Yoga on recovery days. Seems like it scratches a lot of things on this list: low level aerobic intensity, heat therapy (the yoga room is at 105F), meditation/yoga. Have you heard of it and would you recommend that particular yoga to use for recovery?

  • Ok lets be honest that might be how it was originally marketed but these days its mainly used for muscle/joint support for example i have eds so my joints dislocate really easily and they are quite floppy and hypermobile i use tape to stop my thumb and fingers dislocating every 5 mins and to give my floppy wrists and ankles the support they need athletes use it in exactly the same way to stop spraining and dislocations in the same way i do

  • I started figure skating classes a couple of months ago, but my ankles keep rolling inwards so I’ll just have to give tape a go. It’ll be like an ankle brace that still fits into my boots. Hopefully it’ll work.

    That being said, my whole ankle will be covered in tape to restrict my movement and it won’t just be one strip of tape. I wouldn’t expect one strip of tape to do anything.

  • Hey Phil,

    At the gym I work at alot of the cpaches challenge the use of foam rollers and stretching saying they actually inhibit performance by relaxing the muscles too much and not allowing them to fire optimally. There have been a few studies done to back this. I still feel like foam rolling is very beneficial especially on a rest/ active recovery day amd stretching is very important for martial arts in terms of R.O.M.

    What are your thoughts on this and is foam rolling something you use with your athletes/ yourself regularly?

    Alit of the coaches i work with are power lifters so don’t require extreme R.O.M and mobilty.

    Is this more for MMA athletes?

  • i have to say this is completely wrong. i had a knee problem and i still had to go to work. it was clicking when i was walking and it was painful. i went to a local pharmacy and i bought a roll of this tape. i looked it up online how to properly tape my knee and i felt that it was easier to walk as it relieved the pressure on my knee. it also reduced the pain from bending my knee and the clicking stopped while i was wearing it. my point is if you apply it properly it WILL help support your joints IE a knee, a sprained ankle etc. what DOESN’T work is the pseudoscience of “stimulating the skin” or other garbage like that. so don’t misinform people like this. when used properly in certain situations it works.

  • I’ve probably only had to tape my body parts 3 times in my life, all on my knee, when the football season begins again I’m going to start taping my thumb because I accedently jam it into one of the O liners every day so it won’t bend back so far

  • One facet of the athletic tape benifits you forgot to mention is it creates neuro-muscular changes at a specific area. Basically when the athlete feels the tape at certain points on their body it signals the brain to focus control on that specific part. When they focus on a specific area while training the body basically says to itsself that something needs to be change at that point at then corrects the muscular imbalance that caused the injury in the first place.

  • Well I injured my shoulder, and I needed to move my shoulder as little as possible, so tape on my shoulder may have helped me remember to move my shoulder less… tho probably negligible benefit, especially when compared to a sling

  • see this is how I know you haven’t done a single athletic thing ever KT Tape work to heat to the organ or the muscle increase heat which increase healing and send vitamins to that area

  • If you wear tape on your face to help your brain you probably need tape on your skull to stop you from hitting your head back and forth, and SEVERE special ed.

  • “…a chiropractor and acupuncturist…” So… Not a doctor, or someone with a medical degree. Yup, that tells me all I need to know

  • Tape company: Let me demonstrate with this gentlemen who I’ve never seen before, that; with our tape in his wrist; he is able to shoot at that skull on the porch of the house.
    John Marston shoots skull.

  • Woot.com had the hologram braclets for sale a while back. They didn’t claim the things worked, it was some kind of joke / poke at someone. Later they kept getting cheaper, because the things wouldn’t sell. Their descriptions of the product kept getting more ridiculous. eventually boiling down to something like “long story”

  • Harry lied to Ron and made Ron think he drank the luck potion, Felix Felicis. This placebo effect helped Ron won the Quidditch tryouts. So yes, placebo is very strong.

  • As a runner and a sprinter I don’t think this stuff works at all. how about ibprofen for any pain and an ice bath. thats a good edge in my opinion

  • Can you link the video your talked about in the description please. I’m not going to scroll through thousands of videos, or try to guess the title. If you watch the extra views, take the two seconds to provide the link. The links on the video don’t work on mobile.