The importance of recovery in baseball
Buzzword of the year: Recovery. But what does that really mean?
If you have come to see me, you have probably heard me say that “the days that you take off are almost just important as the days that you are going at it.” This is me trying to highlight the importance of rest and recovery. Yes, it is important to push yourself with practice, strength training, and rehabilitation, but the recovery aspect can be equally as important.
What this doesn’t mean is laying down all day and doing nothing on the couch, watching TV, or mindlessly scrolling on your phone. I advocate for active recovery. Active recovery in high-level athletics refers to low-intensity movements performed following long stretches of physical activity in order to help the body recover physically and psychologically more efficiently compared to complete rest. This could include activities like light jogging, cycling, swimming, or specific recovery-focused exercises such as yoga or stretching. Yes, this does include getting proper sleep!
Importance of Active Recovery:
Enhanced Blood Circulation: Active recovery helps maintain blood flow, which aids in delivering nutrients to muscles and removing metabolic waste products like lactic acid.
Reduced Muscle Soreness: By keeping the muscles moving, active recovery can help reduce delayed onset muscle soreness (DOMS).
Improved Flexibility and Range of Motion: Engaging in light exercise helps maintain or improve flexibility and range of motion, which is crucial for athletic performance.
Mental Recovery: Active recovery can provide a psychological break from intense training while still keeping the athlete engaged in physical activity.
If you didn’t catch my previous blog post, I talked about why sleep is so crucial for the healing of injuries due to its impact on various processes that are essential for recovery. During sleep, the body undergoes repair and regeneration, which is vital for healing damaged tissues. Growth hormone, which plays a key role in tissue repair and muscle growth, is predominantly released during deep sleep. This hormone facilitates the repair of damaged cells, tissues, and muscles, accelerating the healing
The Role of a Proper Diet in Enhancing Athletic Recovery and Reducing Inflammation
I see it every year. Athletes attempting to circumvent recovery. They pay for all of the expensive devices: Compex, Marc Pro, Normatecs, Theraguns, Cold Plunges, etc. But they always forget about the 3 main components of Recovery: Rehydrate, Refuel, Repair, & Rest, AKA Sleep, Diet, and Exercise. Here I will briefly discuss nutritional considerations.
For athletes, maintaining peak performance and minimizing recovery time are paramount. A diet rich in lean, grass-fed meats and fruits, combined with the right kinds of fats and minimal processed foods, can significantly aid in recovery and injury prevention.