5

votes

Hack my PWO recovery shower

Answered on August 19, 2014
Created June 14, 2012 at 11:28 PM

Been training pretty hard lately (muay Thai kickboxing). I don't get much DOMS but I do get plenty of shin splints & slight bone bruises. Usually on my knuckles, knee, forearm, & elbows. I do mobility, foam rolls & stretch before & after training.

I want to utilize my gyms shower to aid in my PWO recovery. Obviously contrast showers are in. I have a half container of DR Bonner's liquid soap. What do you think I should add (topical gel,herbs flakes, etc..)? So if any of you Holistic Hackers have suggestions, opinions, experience, or even a joke with a confusing punchline. I'm all ears.

UPDATE

I'm thinking of adding Magnesium Chloride flakes because it seems like every Google search is telling me Magnesium Chloride is > Epsom salt. The flakes would be cheaper compared to the oil.

C3bc92e6b5eba45dc55f43ac3c70cc25

on June 18, 2012
at 10:27 PM

Thanks for your answer & link. In my question I already posted how I do mobility & foam rolling. Which I agree with what you posted. Looking for something I can add around my showers.

05055dcbf12c81f1cce777ec365870af

(1791)

on June 15, 2012
at 02:41 AM

look into the kinds of liniments that thai boxers use in thailand and martial artists in china, japan, etc.

05055dcbf12c81f1cce777ec365870af

(1791)

on June 15, 2012
at 02:41 AM

boxed gelatin is real, if it's great lakes bovine source.

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on June 15, 2012
at 01:44 AM

Yeah something like oranges and bone broth as sources. I'm not into isolates nutrients much either.

C3bc92e6b5eba45dc55f43ac3c70cc25

on June 15, 2012
at 01:13 AM

Potato Avenger- Awesome name! Mscott- I'm not into consuming isolated vitamins but I'll definitely research into vit C for shin splint. I'm hoping you are referring to real gelatin not the boxed.

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on June 15, 2012
at 12:40 AM

One thing I'd try for the shin splints is vitamin C and gelatin for collagen repair in the tendon.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on June 15, 2012
at 12:09 AM

Are you talking strictly about products to put on your skin, or also oral herbals?

1407bd6152d9fdbc239250385159fea1

on June 14, 2012
at 11:36 PM

In for learning. I'm really curious about this one.

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1 Answers

1
C6e32ff9978fe287aa8c1c6be52d9524

(1548)

on June 18, 2012
at 11:26 AM

I would advise myofascial release. No magnesium or supplement can help if the muscle is dysfunctional. Do you have a foam roller? Even tennis balls work. There are some really "deep" (anatomically speaking) muscle fibers that can cause issues. I used to suffer shin splints. No nutritional plan truly helped combat it until I started doing a lot of Active Release Techniques (ART) and started re-activating prime movers.

The issue is, there could be potentially 100 (small) reasons for your degree of suffering of them. Weak Achilles tendon, unequal ratio strength between tibialis anterior and your calve muscles. Etc.. All due to your large volume and diversity of exercise. Example: I do the squat test and glute test with my athletes to see what's function/dysfunction and needs to be correected. One of the largest issues I see is dysfunction glutes/hamstrings and dominant quads. Once I corrected this with functional exercises, ART, and stretching, a lot of major pains go away (including shin splints.)

The body works in synergy. Your heal is literally connected to your shoulders in some way. Once one muscle starts to shut down or have issues, it means more taxing on the rest of your body and muscle groups.

Here are a couple minor techniques you can do to try and release your TA and calves: http://www.youtube.com/watch?v=fWioS5N5FS4 http://bodythrive.wordpress.com/2012/02/08/using-myofascial-release-to-treat-prevent-plantar-fasciitis-and-shin-splints/ http://healthonabudget.com/self-myofascial-release-with-tennis-ball-to-release-muscle-tension/

If none of the above listed work, then it must be something more superior (Glutes/Hammies/Lower back/etc)

C3bc92e6b5eba45dc55f43ac3c70cc25

on June 18, 2012
at 10:27 PM

Thanks for your answer & link. In my question I already posted how I do mobility & foam rolling. Which I agree with what you posted. Looking for something I can add around my showers.

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