I use a roller which helps quite a bit. I completed a Grand Canyon R2R on 9/28 and the roller helped. Of course, it took a couple of days before I could get down on the floor to use it and successfully get back up. All kidding aside, it works for me.
Assuming adequate sleep, I’d argue rest doesn’t equal recovery. Many might hit a hard workout and then go sedentary during waking hours in effort to boost recovery. Active recovery > rest in almost all cases in my opinion.
Being ancient (over 70 years old), my original thoughts on recovery (it wasn't called recovery, just waiting for the next workout!) were influenced by youth. I could eat, drink or whatever and be ready the next day raring to go. As I aged, recovery still wasn't a factor until the late 1980s(I stopped drinking which seemed to help!). As reembarked on my fitness path, I discovered recovery, aging probably being the biggest motivation (not the age, its the mileage!). Around the late '90s, recovery became a "thing". I received my CSCS designation and delved deeply into the theory and practice of recovery. I found Eastern Bloc (old USSR) trainers had studied this and done tons of research. Books that were beneficial to me-Supertraining by Mel Siff, Clearing the Path to Victory and Yoga for Every Athlete by Aladar Kogler. Kogler was a PhD who trained athletes in Hungary, Czechoslovakia etc., then emigrated to US in 1981, producing World, Olympic and NCAA champs in fencing. He was big on yoga and Autogenic Training (a synthesis of hypnosis and yoga being self direct for concentration and relaxation). I had a printout (on paper!) that I would use with my athletes. Very effective and useful.
Today I train about 2 hours daily-walking, resistance, mobility, martial arts and 1 1/2 hours recovery (Egoscue Method, McGill big 3, roller balls, etc.) Since I am retired time constraints aren't a factor, but love baths with Epsom Salts, leg compression.
So I listened to this while on a five-mile GoRuck here in the neighborhood. When Michael started talking about compression socks I thought, "I've got a pair in the sock drawer ... why not give them a try?" I'm truly stunned on how much of a difference they made. It was noticeable almost immediately and throughout the rest of the day. This is a great idea that would have never occurred to me. Thanks!
I’d add stretching and yoga as a top recovery method. I’m so grateful I added that to my routine 15 years ago and I credit it to not being as sore as I should be at 45 😉
I definitely think yoga and stretching can help people feel better and return to business faster. I didn't include because they don't necessarily qualify as "low-effort." :)
Thanks for the coupon code! I use PRO Compression socks a lot since my DVT. I wear them both while running and after. I also like to wear them when I have to stand for a long time. I recommend them to everyone. I thought I was too fit to get a blood clot, but it can happen to anyone. Good blood flow is very important, but often overlooked.
Dan John has stated his two best purchases have been a sauna and hot tub for recovery. I respect Kelly Starrett but I think he’s wrong about cold plunges, plus they’re f’ing miserable.
I just ordered a couple of pairs of the socks and I'm excited to see how much of a difference if any they make in how my legs feel in the days following my weekly 🏀 game!
Arrived today because USPS bungled the first shipment, but PRO Compression immediately resent via FedEx (great CS) and the 🧦 squeeze the lower legs just right 👍
So I took your recommendation and ordered a pair. Now how do you suggest that I get them to stop blowing up my in-box? I've unsubscribed a dozen times. I think I'll like the socks but definitely don't like their business practices. Time to block them and if i decide that compression socks are a good addition to my gear, I'll find a better company to do business with.
Costco socks rock. Love my massage gun (best pandemic-era purchase).
I had seen that research on taking a hot bath but that ain’t my thing. But I did start turning up the hot water and using the shower handle to target some achy spots and I found it helps me. It adds just a couple of minutes instead of turning into stew meat in a tub. 😁
Consistent quality sleep is my biggest hurdle and has been for years. Training with proper nutrition in the bag. I take frequent hot epsom baths and check all the other boxes preparing my body and mind for deep sleep. I am lucky if I get 2 solid nights of 6-7hrs nightly sleep per week. Very recently bought a Theragun Pro Plus to help with recovery. I do enjoy the massage feel which it delivers. A bit too soon to recommend it with confidence and quite pricey I might add for this particular massage gun.
Surprised you didn't mention anything about recovery sports drinks! There are so many on the market right now. Our gym carries O2 and FitAid. They are delicious, but I'm pretty sure the best recovery drink has always been and will always be "some high-quality H20." No article needed, haha.
I use a roller which helps quite a bit. I completed a Grand Canyon R2R on 9/28 and the roller helped. Of course, it took a couple of days before I could get down on the floor to use it and successfully get back up. All kidding aside, it works for me.
Great work on the R2R!
Love it! Sleep and nutrition > everything else.
Assuming adequate sleep, I’d argue rest doesn’t equal recovery. Many might hit a hard workout and then go sedentary during waking hours in effort to boost recovery. Active recovery > rest in almost all cases in my opinion.
Being ancient (over 70 years old), my original thoughts on recovery (it wasn't called recovery, just waiting for the next workout!) were influenced by youth. I could eat, drink or whatever and be ready the next day raring to go. As I aged, recovery still wasn't a factor until the late 1980s(I stopped drinking which seemed to help!). As reembarked on my fitness path, I discovered recovery, aging probably being the biggest motivation (not the age, its the mileage!). Around the late '90s, recovery became a "thing". I received my CSCS designation and delved deeply into the theory and practice of recovery. I found Eastern Bloc (old USSR) trainers had studied this and done tons of research. Books that were beneficial to me-Supertraining by Mel Siff, Clearing the Path to Victory and Yoga for Every Athlete by Aladar Kogler. Kogler was a PhD who trained athletes in Hungary, Czechoslovakia etc., then emigrated to US in 1981, producing World, Olympic and NCAA champs in fencing. He was big on yoga and Autogenic Training (a synthesis of hypnosis and yoga being self direct for concentration and relaxation). I had a printout (on paper!) that I would use with my athletes. Very effective and useful.
Today I train about 2 hours daily-walking, resistance, mobility, martial arts and 1 1/2 hours recovery (Egoscue Method, McGill big 3, roller balls, etc.) Since I am retired time constraints aren't a factor, but love baths with Epsom Salts, leg compression.
Great article! Keep up the great work Michael!
Thanks for the great comment, Charlie!
Just to clarify does it matter when the compression socks are used? Do they only help if used during exercise or as post exercise recovery tool?
So I listened to this while on a five-mile GoRuck here in the neighborhood. When Michael started talking about compression socks I thought, "I've got a pair in the sock drawer ... why not give them a try?" I'm truly stunned on how much of a difference they made. It was noticeable almost immediately and throughout the rest of the day. This is a great idea that would have never occurred to me. Thanks!
I’d add stretching and yoga as a top recovery method. I’m so grateful I added that to my routine 15 years ago and I credit it to not being as sore as I should be at 45 😉
Yoga is a top recovery method for me too. I do some before working out then some after. Game changer.
I definitely think yoga and stretching can help people feel better and return to business faster. I didn't include because they don't necessarily qualify as "low-effort." :)
Thanks for the coupon code! I use PRO Compression socks a lot since my DVT. I wear them both while running and after. I also like to wear them when I have to stand for a long time. I recommend them to everyone. I thought I was too fit to get a blood clot, but it can happen to anyone. Good blood flow is very important, but often overlooked.
Would compression tights act the same as the compression socks listed? Thanks!
Do you recommend running with the compression socks or just wearing them after the run?
Another great post! Do the compression socks provide benefit by wearing post workout, or have to be worn during a workout?
Dan John has stated his two best purchases have been a sauna and hot tub for recovery. I respect Kelly Starrett but I think he’s wrong about cold plunges, plus they’re f’ing miserable.
I just ordered a couple of pairs of the socks and I'm excited to see how much of a difference if any they make in how my legs feel in the days following my weekly 🏀 game!
Let us know how you like them!
Arrived today because USPS bungled the first shipment, but PRO Compression immediately resent via FedEx (great CS) and the 🧦 squeeze the lower legs just right 👍
So I took your recommendation and ordered a pair. Now how do you suggest that I get them to stop blowing up my in-box? I've unsubscribed a dozen times. I think I'll like the socks but definitely don't like their business practices. Time to block them and if i decide that compression socks are a good addition to my gear, I'll find a better company to do business with.
Costco socks rock. Love my massage gun (best pandemic-era purchase).
I had seen that research on taking a hot bath but that ain’t my thing. But I did start turning up the hot water and using the shower handle to target some achy spots and I found it helps me. It adds just a couple of minutes instead of turning into stew meat in a tub. 😁
Consistent quality sleep is my biggest hurdle and has been for years. Training with proper nutrition in the bag. I take frequent hot epsom baths and check all the other boxes preparing my body and mind for deep sleep. I am lucky if I get 2 solid nights of 6-7hrs nightly sleep per week. Very recently bought a Theragun Pro Plus to help with recovery. I do enjoy the massage feel which it delivers. A bit too soon to recommend it with confidence and quite pricey I might add for this particular massage gun.
Surprised you didn't mention anything about recovery sports drinks! There are so many on the market right now. Our gym carries O2 and FitAid. They are delicious, but I'm pretty sure the best recovery drink has always been and will always be "some high-quality H20." No article needed, haha.