Top Five Ways to Recover from a Workout

If you train at Austin Simply Fit, there’s a good chance that you love the feeling you get from a great workout. But you also know that strength training can bring some soreness and tightness along with it. That discomfort is normal! The good news is that you don’t have to suffer through it. There are many simple, effective ways you can feel better and speed up recovery. 

Here are five of our favorite ways to recover from a tough workout.

1. Foam Rolling/Self-Myofascial Release

We all love a spa day, but you can give yourself almost instant relief with quality self-myofascial release. Try these tools to help get the job done:

• Foam roller – How many times has your trainer made you pause between squat sets to hit the foam roller? This tool is easy to use and is helpful before, during and after training. Keep it in the living room and roll out while you watch TV!
• MOBO – Really get into those tight muscles by using a MOBO tool, created by Austin’s own Dr. Christie Powell of Champion Performance Physical Therapy. This 7-in-1 tool is designed to help you access all the hard-to-reach trigger points. 
• Lacrosse ball – Inexpensive, portable and versatile, a lax ball is perfect for hitting the smaller muscles of the upper back, or for digging deep into bigger muscles, like the glutes. It is also small and easy to pack in your carry-on when traveling!

2. Stretching

Stretching is a crucial part of recovery. But you don’t need to do a full yoga class to get the benefits – a few quality stretches, held for time, can make a world of difference.

• Check out ASF’s Stretch Protocol playlist on our YouTube channel.
• If you want to do a little yoga without leaving the house, Austin favorite Yoga with Adriene has thousands of videos to address your needs.
• To make your stretch sesh more enjoyable, invest in a thick, quality mat or a stretch strap. 

3. Massage

Sometimes all our best tricks just don’t cut it, and it’s time to call in the professionals. Massage can be an amazing way to relax and recover from both physical and mental stress.

• For a relaxing, stress-relieving experience, seek out a spa with licensed massage therapists. We personally love Viva Day Spa. 
• For a more therapeutic experience, look for a licensed bodyworker who understands an athlete’s needs. Ask your trainer for their personal recommendation, or try Myo, located near our Central Studio. 

4. Cryotherapy/Sauna

While the jury is still out on the measurable benefits of cryotherapy, cold plunge or saunas for recovery, we think they feel great regardless. There are numerous providers throughout Austin – here are a few to try.

• Lizard Yoga, located near our South Lamar studio, offers cold plunges and saunas, as well as yoga and sound baths to round out your holistic recovery. 
• At Evolve, also located south, you can try cryotherapy, compression therapy, and an infrared sauna, or get a massage and a facial.

5. Physical Therapy

If you are dealing with an actual injury, either something acute that happened suddenly, or a nagging pain that is not resolving in spite of your and your trainer’s best efforts, consider making an appointment with a physical therapist. We recommend Meredith Sneed with Texas Orthopedics.