One of the best ways to
maximize the training effect from your workout happens to be the best way to
maximize recovery. A proper warm up
session of light intensity stretching or easy aerobic activity primes the
muscles so you have a more effective workout and lessen the chances of injury.
Conversely, once muscles are
worked from a long workout session, they are fatigued and have several small
micro tears that need to be repaired in order to be ready for the next bout of
activity. Muscles also tend to tighten
up after strenuous activity and releasing these muscle fibers to a relaxed
state will make the recovery process much quicker.
Traditional recovery has been
in the form of light stretching and deep tissue massage. While one can stretch
on their own, deep tissue massage is time consuming, expensive and requires,
well, a second set of hands. While foam
rollers are very good for self-massage, they don’t always allow you to really
work those sore spots or “knots” that so frequently cause discomfort and reduce
the intensity and effectiveness of the next workout.
I have found a softball and
or baseball to be one of the most highly effective recovery tools available to
anyone who exercises. The hard density and circular construction make it the
perfect vehicle for working out those hard knots or sore spots and those hard
to reach places such as the psoas and where the muscle heads connect between
your calves and hamstrings, and hamstrings and butt.
Another benefit to a softball
or baseball is that you can work out tight muscles without actually doing
anything. I will often lie on my back and slide the ball under my glutes and
lower back and roll around until I come across a sore spot. When I do, I let my
body weight melt into the ball and allow the pressure to ease the muscle
tension. I repeat this action two to three times for about 20 seconds each
time. To get better leverage on my hamstrings, I like to sit in a dining room
chair, place the ball under my legs and go through the same process.
In order to get full benefit
from your softball or baseball, take some time to do some easy self-massage or
go to a massage therapist for a Swedish or deep tissue full body massage. Ask them to make note (you will probably be
able to feel this) of especially tight or sore spots. These are areas you can
then focus on when using your softball for self-massage.
Proper recovery is critical
to maximizing your exercise program and the use of a simple softball and can
make sure you are ready for the long haul!
Batter Up!
HERE’S TO
BEING FIT FOR LIFE!
Chris is a Certified Personal Trainer, USA
Triathlon Level 1 Coach, Group Exercise Instructor, exercise and endurance
enthusiast. He competes yearly in
numerous running races, marathons, ultra marathons, triathlons and other
endurance events.
