Recovery seems like a bad word in Crossfit these days. I get the feeling that people cherish their fitness and feel like if they take a day off, it will all go away. So when they are injured or sick they refuse to take a day off which only exacerbates the issue. Don’t be stupid.
When you feel pain, it is your body telling you to slow the fuck down. Its only occasionally ok to train through an injury. I’m not saying lay on the couch for weeks to let your elbow heal but i am saying its ok to take a week off every once in a while. If you are a 3 on 1 off kind of person i would say you need a week off after every 3 weeks of training. Thats one week a month of decreased volume and intensity. Like i said you don’t have to sit and watch TV but please don’t start a clock and work on anything that hurts. If you have a tight low back, stretch your quads/ hip flexors and hamstrings. If your shoulder hurts, stretch your chest and lats or strengthen your rotator cuff. Roll out, stretch, eat well, drink lots of water, and sleep!!
Thanks for your thoughts on handling injury and sickness.
Being from central Texas, any suggestions on where to get a quality foam roller (locally or online)?
are you still going to review more online programs (eg MaxfitUSA, MEBB, Crossfit.com)? i was looking forward to them!
Dutch – a very timely post! I caught the bug from the kids on Friday and today is when I feel sorta human. Yet, there’s a little voice in my head that is telling me to go and try a pull-up on the bar and I’ve been ignoring that voice (not that I didn’t contemplate it an hour ago!). But I will not be stupid!
Great post Dutch. The type-A’s among us need such WISE reminders more than most.
James,
Best bet is to wrap a PVC pipe with yoga mat. You can also use Tennis, lacrosse, or a cue ball.
All are alternatives to a foam roller, and probably better.
Enjoy.
A cue ball? That’s not messing around.
Dutch good thoughts and comments. Most athletes and trainers alike don’t understand that the rest/recovery phase is “actually” part of the training process. Without rest the human cellular structure cannot adapt to applied demands. Tissue healing time frames for most connective tissues range from 7 days to 6-8 weeks. This is obviously based upon the type of connective tissue, skin, muscle, tendon, ligament, fascia and bone, in that order. Learning how these tissue adapt to demands is key. This constant battle between loading the tissue and then allowing healing, rest and recovery time takes a keen eye. I like to think about it in terms of signs and symptoms. When we train, we should expect certain sign/symptoms to occur during and after. It is our active cognition and response that determines how effective each training session is at moving us to that next level of performance. Also, the age of the athlete plays a significant role in this process. Plain and simple, the older the athlete the greater the disparity should be between the training and recovery time. I was training on the CrossFit 3-1 schedule, and found myself waking up in the morning not feeling refreshed and energized for the day but aching, tired, weak and symptomatic for overuse type syndromes. I then went to the MEBB 3-1, 2-1 and things are looking better. I am still playing with the cycle of rest and training mode, but it is much better. The reality is that for most athletes rest means “regression.” This can be true if not performed correctly. I agree with you Dutch that using those rest days for relaxation, meditation, stretching both dynamic/static, reading to develop a higher knowledge on a training topic and considering stepping into another exercise modality, provides much needed active rest. Then there are those days when you need to do nothing but relax!
darin,
amen brother!!
thanks for making an appearance finally…
James- Check out trigger point (tptherapy.com) they make an excellent foam roller called “the grid.” They are based in Austin and sell online. I own one, it’s worth every penny.
Thanks Aaron. I have also begun reading The Trigger Point Therapy Workbook. So far very insightful.