Recovery and Restoration

So, now we know there are different types of overtraining. Well lets explore how the restoration process works! Restoration starts with recognizing the type of overtraining such as Type A parasympathetic (adrenal) or Type B sympathetic overtraining. Once you have determined this (you may need help figuring this out) you may begin to chart a course for recovery.

There are three main means of restoration. They are as follows: 1) Pedagogical/coaching, 2) Biological/medical and 3) Psychological. Big words, little meaning at this point, right? Well, let's break down what is involved in each.

1) Pedagogical coaching represents using a coaching system that involves periodization and or a method which manipulates all variables of training. Variables such as length of a phase of training, or intensity, volume, rest periods and type of individual workouts. Without extensive reading this is what a personal trainer is generally does in program preparation. Your periodization program may need tweeks along the way to your goal. External circumstances such as work, nutrition, sleep, other stressors can impact the overall result.

2) Medical means such as Chiropractic, pharmacological (under direction of your physician), Psychiatric, Surgical, Nutritional, or combinations thereof generally require seeking advise of a professional. As the athlete, fitness enthusiast, or weekend athlete you need to be ready to accept advice.

3) Psychological means or methods either self administered such as biofeedback, or therapist administered can be the key to success. You first need to respect your injury or condition and accept your not infallible. Then, you can move forward to healing.

The medical and psychological means are beyond the scope that I should discuss in detail. It is best if needed to seek advise of a qualified sports medicine professional such as a family practice sports medicine doctor. Did you know they exist. Yes, family medicine sports medicine doctors do exist. So, seek them out as needed for injury management. Additionally, psychological therapies can include things such as hypnosis, autogenic training, visualization, and other psychotherapy recommendations.

Next we need to discuss the many physical means of restoration. Active physical means of restoration include massage, PNF stretching, Acupressure, Tai Chi, Yoga, etc. Inactive methods include activities such as massage, trigger point therapy, aromatherapy, progressive relaxation, meditation or breathing regimes.

Proper nutrition and nutrient timing is significant in the recovery process. Ensuring that your intake of a balanced snack including adequate protein within 45 min. of working out is critical to maintaining lean body tissue. This could be with a whole food meal or supplementation. If you have food allergies or digestive conditions you may need to seek the advice of a Registered Dietitian to form an appropriate plan.

So, how and when should you restore\recover. Try evaluating yourself weekly and logging how you feel in a diary, pda or training software. Choose one of the following categories:

1) No muscle pain 2-3 days past a workout (typical delayed onset muscle soreness)
2) Minor prolonged muscle or joint pain
3) Definate prolonged muscle pain, spasm, abnormal tightness or disturbance
4) Acute illness, injury or condition

Category one requires no immediate interventions. Continue to follow your periodization plan and utilize active recovery built into the program.

Category two may require more self myofacial release (foam rolling), or Jamba release. Seeking a massage and evaluating nutrition, hydration etc. is helpful. Contrast methods such as hydrotherapy techniques of sitting in warm vs. cool water can be helpful.

Category three may require time off 2-3 days or more from moderate to high intensity exercise. and also consider seeking medical advice or assistance. Follow suggestions for category two if allowed by physician, chiropractor, or therapist.

Category four require seeking rehabilitative recommendations followed with a corrective exercise regimen that rebuilds tissue integrity, strength and endurance.

Finally, if you choose to work with a trainer, massage therapist, physician, chiropractor or other such professional, make sure you can effectively relate to that person. You want to seek someone who can listen to you and make an appropriate educated and logical approach to healing. Be well, find time to restore and listen to your body.