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ultimate exercise/DOMS/health recovery protocol?

Answered on August 19, 2014
Created May 25, 2012 at 2:00 AM

so, i have access to a bunch of stuff, and i'm wondering what are some good ways to incorporate these practices. preferably i could stack them, back-to-back, or do some simultaneously if possible. i need options/experiences, not just "do them all, everyday"

  • infrared sauna

  • cold therapy/ice baths a la ray cronise

  • contrast showers

  • mustard baths, epsom salt & baking soda baths

  • transdermal magnesium lotion

  • other lotions/creams? arnica? tiger balm?

  • self-myofascial release via foam rollers/tennis balls/etc

  • inversion therapy

  • sun tanning/tanning booth/light therapy (still fuzzy on the details of what kinds of lights to get for health/recovery, but i know they exist)

  • did i miss anything? i mean, besides good food, which is already dialed in, but doesnt cut it due to my disease. and no, i dont feel like getting into it, because it's not necessary for this question.

(if i had access to CO2 machine or something i would totally set that up, don't know if that's economically feasible though...?)

thanks!

B7e1ad6bb9ab814b8e90bdad4a472d5e

(289)

on October 05, 2012
at 07:16 PM

http://www.nasa.gov/centers/marshall/news/news/releases/2003/03-199.html nasa one this is the led light which I have http://www.youtube.com/watch?v=GJ6B1QM6AHA

05055dcbf12c81f1cce777ec365870af

(1791)

on September 15, 2012
at 07:37 PM

do you have any more ideas about nutrient timing?

05055dcbf12c81f1cce777ec365870af

(1791)

on September 15, 2012
at 07:37 PM

wait, what? links please?

05055dcbf12c81f1cce777ec365870af

(1791)

on September 15, 2012
at 07:36 PM

i do magnesium oil on my body 2x a day, and i sleep until i wake up without an alarm, but its usually 6-7 hours, sometimes 8. i listen when my body says, "get the fuck up." even with these rec's, which i already do, im not recovering well enough.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on September 12, 2012
at 03:24 PM

Foam roll immediately or very soon post WO. Then eat a lot of good food. In the evening take a warm long Epsom salt bath. Then sleep more than eight hours. That is a hardcore recovery list

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3 Answers

1
510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on September 12, 2012
at 03:33 PM

The two that work best for me are ice baths and PWO carb refeed.

1
B7e1ad6bb9ab814b8e90bdad4a472d5e

on September 12, 2012
at 02:34 PM

I can only comment on the things I've used myself I have a red and blue lights LED. I've had it for about a year now I mainly got it for my acne but since I've gone paleo it is not so severe.

sometimes if I do pull ups I get tennis elbow then after my workout I switch my LED light leave it there for just 10 minutes on my elbow and pain subsides almost instantly. I also use it on my back if I've had a hard workout.I thought if 10 minute was doing this to my body what happens if I leave it on for 1 hour some reason long you leave it on your skin the less affect it has on your recovery it is strange.

I know that nasa use LED light for there astronauts improved wound healing. And in one hospitals they are doing clinical trials for people going thought chemotherapy. It's the red light in both cases.

red light are for healing and the blue lights kill bacteria

I use a foam roller if my shoulders I tight which helps a lot.

05055dcbf12c81f1cce777ec365870af

(1791)

on September 15, 2012
at 07:37 PM

wait, what? links please?

B7e1ad6bb9ab814b8e90bdad4a472d5e

(289)

on October 05, 2012
at 07:16 PM

http://www.nasa.gov/centers/marshall/news/news/releases/2003/03-199.html nasa one this is the led light which I have http://www.youtube.com/watch?v=GJ6B1QM6AHA

0
2f6ef8ed84e943285c1386254d3c66ea

(195)

on September 12, 2012
at 03:06 PM

It depends on what type of training your doing and the volume. But you can't go wrong with daily foam rolling followed by some stretching, and also if your looking to recover optimaly between workouts nutrient timing is very important.

05055dcbf12c81f1cce777ec365870af

(1791)

on September 15, 2012
at 07:37 PM

do you have any more ideas about nutrient timing?

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