Health Blog

Give Yourself a Proper Recovery Period with These Simple Tips

A recovery period is the amount of time you take between workouts. This period of time is when the benefits of your physical activity take place in your body. Without a recovery period, your muscles won’t be able to build, repair, and strengthen in the ways you want them to. While exercise is undoubtedly important, your recovery period is also important in allowing your body to gain the results you want. For more information on incorporating recovery into your exercise regimen, call Orthopedic and Balance Therapy to speak with a physical therapist today.

Am I overtraining?

Without proper recovery periods, you may “overtrain” yourself. Many athletes fall into this vicious cycle – you feel great, so you decide to skip your recovery process. But then you see your performance begin to decrease – so what do you do? You work out some more, continuing to skip your recovery periods. As a result, performance begins to decrease further, and workouts become more difficult. If you feel as if your gains are starting to diminish no matter how much you’re exercising, that could be your body’s way of telling you that you need to take a break.

Other signs of overtraining may include fatigue, depression, or injury. This can happen if you don’t allow yourself enough recovery time between workouts, your recovery periods are not sufficient enough for the intensity of your workouts, or you aren’t giving yourself enough replenishment or sleep following a workout.

Short term vs. long term recovery periods:

If you are a committed athlete on a year-round workout schedule, you will have two types of recovery periods: long-term and short-term. A long-term recovery period is typically dependent on the type of physical activity your workout regimen includes, as “rest days” or even “rest weeks” will be worked into your year-long schedule.

You may also include rest periods for certain parts of your body while you work on training another part. If you are a highly dedicated athlete, a physical therapist can help you create a long-term recovery period schedule in order to reach your goals and achieve optimum results throughout the year.

A short-term recovery period always looks the same, no matter what type of athlete you are. In fact, short-term recovery periods begin right after every workout:

  • Cool-down phase: After a high-intensity workout, it is important to do some low-intensity exercises in the days that follow. This will help in maintaining the elasticity of your muscles, preventing them from tightening up and cramping.
  • Replenishment: You lose a lot of energy when you workout, so it is important to replenish your body afterward. Your physical therapist can make recommendations for post-workout meals that will help with your recovery period.
  • A good night’s sleep: Getting the right amount of good sleep is the final component to short-term recovery. The most progress is seen while you are sleeping, since your body is able to heal better when you’re unconscious. Resting your body is important, but so is resting your brain – quality sleep is a crucial component in being able to see the desired results of your recovery period.

How important is a recovery period?

With any vigorous exercise, your body undergoes a strain. During this strain, your tissues are “damaged” in a sense, since they are overworked. Rest and recovery allow your tissues to strengthen and heal, in addition to allowing you to restore the energy you lost from working out. A recovery period is necessary for your tissues to become accustomed to this form of exercise, especially if it is something that you will be adopting as a regular workout.

This is also known as the “Principle of Adaptation,” stating that your body becomes more efficient after it recovers and strengthens from the stress of exercise. Essentially, this states that your cardiovascular system improves, your muscles become stronger, and your ability to reach new physical heights improves during a recovery period, as your body is adapting to the exercise it is taking part in.

Nevertheless, any physical therapist will tell you that too much stress can be detrimental to your body – there comes a point when the line of adaptation is crossed and your body becomes injured. That’s why knowing how and when to take a proper recovery period is so important.

Contact us today to learn more:

If you are looking for a proper recovery period plan, a physical therapist can help you create one. Whether you’re in rehabilitation from a sports injury or just trying to maintain an intense workout program, recovery periods are essential to your progress. Perhaps you didn’t even notice you’ve been overtraining and you’re looking to find some guidance – whatever the case may be, we’re here for you. Schedule a consultation with one of our physical therapists today to get started on your treatment plan for reaching your optimum level of physical success!

Sources:

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Barbara Serynek
Barbara Serynek
18:52 03 Oct 19
The entire staff has been very pleasant, professional and accommodating. Both Kristen and Joe have given me the best massages. Kate and Kollin made sure that I was doing my excercises and helped to move things along. Feeling better every visit. I'm so glad that I chose Orthopedic & Balance.
Heidi Richardson
Heidi Richardson
17:00 19 Sep 19
I went to physical therapy not expecting it to do very much to help because that’s the way I approach everything with low expectations. Noel and his team have made my neck feel so much better that it puts me in a more positive mood each day and I actually feel more positive and more productive on a day-to-day basis..
Christine O'Donnell
Christine O'Donnell
16:26 14 Aug 19
I could barely walk into OBTS six weeks ago. I had very bad lower back and hip pain. The progress has been life changing for me. I always walk out of there with little or no pain. The staff, Laura, Dr Diane, Angie and, of course, Peggy, have taught me so much to keep my pain at bay. I highly recommend this team.
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Absolutely awesome! My walking has improved 110%. And my pain level is zero. I highly recommend them. Go....you will be amazed how much better you feel.
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20:24 03 Jul 19
This was the only place that could help with my TMJ. If you’re suffering from TMJ go see Noel! He really understands the condition. I no long have to deal with constant pain! The whole staff at this office is amazing and very welcoming.
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21:33 28 Jun 19
The whole team is great!! I’m getting great care! I recommend Orthopedic & Balance for any issues you might have.
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19:53 09 May 19
Amazing staff and amazing care. I came in barely able to stand up straight due to a back injury. After 6 weeks, I feel like brand new. Everyone was extremely helpful and easy to work with. Highly recommended!
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Trool u
19:44 24 Apr 19
I am a PTA student that was required 16 hours of observation time. I had the pleasure of completing my hours at this Valpo location. The staff is incredibly friendly. They were quick to make me feel at home. In a way I was sad to leave, but happy to continue on. I hope to eventually work in this field with a work family this caring and knowledgeable about their profession.
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My experience has been a very enjoyable and rewarding experience in getting me to feeling better. The staff does a remarkable job and are fully qualified in their respective areas. The staff made it fun coming here and they were very caring and helpful with their clients!!
Tim Nash
Tim Nash
15:32 27 Aug 18
My first experience with OBTS was very positive. During the course of my 13 therapy sessions I worked with many different therapists and all of them were professional and competent. They were able to help me effectively control my pain without medication using their therapy program. Unfortunately, they could not get my physical condition back to the same ability as before. However, this is due to the fact that it was later determined by my doctors that I required surgery. I plan on returning to OBTS for my post-op physical therapy and have already scheduled my evaluation appointment. Scheduling seems to be a challenge sometimes but that's probably an indication of their patient's satisfaction and good reviews. Thank you OBTS!
Arlene Gross
Arlene Gross
15:58 22 Jun 18
Everyone that worked with me was helpful. I enjoyed watching the staff interact as they worked as they laughed and smiled making me feel that it was fun to exercise. My knee pain is less and I look forward to having the same results with my back.
Jose Ico
Jose Ico
12:43 27 Apr 18
My wife and I have been coming here for a year. They have wonderful customer service and the treatments were great. I could say that since coming here for treatments, I am now able to walk properly and sleep well at nights. They help you in the best way possible. The people here are great and we definitely recommend it to everyone!
Paul Grant
Paul Grant
21:51 03 Apr 18
I have read lots of reviews that say "the entire staff of ..." is great, and you know that it is BS.. .. Butt at OBTS that statement is true. The person answering the phone, appointment setting they work around my schedule. It is truly a team concept. Everyone that has work with/on me keeps me focus on getting healthy to play golf.... Even those employees that haven't work with/on me are upbeat, positive and encouraging both their patients and me..... follow up phone calls, positive, hand written notes of encouragement, reminding me to do my homework so I can play golf this year. Great Employees, Great Business!.
Diane Burns
Diane Burns
02:30 16 Mar 18
I’ve had an incredible experience here at OBTS. In just two and half weeks I’ve seen and felt remarkable results. My hip mobility has improved by 30%. I credit the excellent physical therapists and the deep tissue laser therapy for my gains. I’ve gone from walking with a limp and pain everyday to walking normally and know that I’ll be back to running in the future. Every single person is warm and friendly here. Great place!
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