Simple Recovery

by Derrick Luque

There are many factors that are involved when it comes to proper recovery for an athlete to be able to compete at their maximum potential. If you’re a type of athlete who doesn’t always have the time to be able to fully delicate yourself to recovery every day you can get by with three methods. The essential recovery methods are broken down into three group’s food, sleep, and ice/deep tissue massage are grouped as one.

Food is the fuel for your body. In order to maintain an athlete’s body they must take in the right amount of protein and calories. This link can help you figure out how many calories you should take in based on your goal of gaining, losing, or maintaining weight.  Click here.

Protein should be taken before working out and after working out. Depending on your goals if you want to gain weight protein before bed helps and eating protein in the morning is necessary.

Play hard, sleep harder. Without 8 hours of proper sleep many issues may occur within the body that will restrict a person for competing at their best.



If you aren’t allowing yourself time to sleep then you are creating more problems rather than just recovering. Many of the effects of sleep deprivation can lead to serious health problems in the long run.

The easiest but most overlooked method of recovery is icing and deep tissue muscle release. Ice should be applied as soon as possible after working out to whatever part of the body that is sore. It’s very important to ice knees and elbow’s considering a lot of inflammation builds up in these areas. If your whole body is sore it’s easy to take care of that with an ice bath.



Trash cans and bathtubs are easiest to use because you can submerge yourself in water to at least to your shoulders.


Deep tissue massage or rolling out all depends on what area you are trying to target.

Foot roll

The bottom of the foot can be targeted easiest with a golf ball or frozen Dixie cups.


The image above is a low force deep tissue massage for the I.T. band. The I.T. Band sometimes gets knotted which requires more force so this positioning may also help. By having no other body part in contact with the ground more weight can be applied to the desired area.


Rolling out your back is easy but sometimes your reach points that seem to not come unknotted.  Using a weight can add pressure to your back.


These are some of the most targeted areas and how to approach them:








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