Recovery and Fatigue Management | Episode 10

DISCLAIMER: This episode is formatted to discuss how to recover from the general stresses of exercise and sport. I am not a medical provider, nor a physical therapist, and this episode is not meant to address how we can recover from sport related injuries such as ligament tears or broken bones.

In today's episode we will be discussing how to recover from an exercise or training session so that we can make meaningful adaptations from that training and be able to perform at our best ability as soon as possible. We discuss how to evaluate whether a recovery protocol is effective, how to refuel/rehydrate after exercise, the efficacy of various recovery modalities such as hot/cold therapy, massages/foam rolling, compression garments, and NSAIDs, and lastly we discuss how to get proper sleep for recovery.

4:04 How do we evaluate the efficacy of various recovery modalities?

14:45 Nutritional tools for recovery (carbohydrates, protein, water, and electrolytes)

32:06 Massages and foam rollers

36:50 How do compression garments reduce swelling?

41:32 Cold therapy: Ice baths and cryotherapy

48:24 Heat therapy: Sauna and hot baths

50:07 NSAIDs (Non-steroidal anti-inflammatory drugs)

55:58 Cupping, Icy Hot cream, Stretching, Electromyostimulation

1:02:18 Active vs. Passive Recovery

1:06:30 Tools for proper sleep

1:16:09 My recommended post-exercise recovery protocol

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