Health Blog

The Importance of Proper Recovery

The recovery period that you allow yourself between workouts is when the real improvement in your body’s systems takes place. If you don’t take a recovery period, your muscles won’t be able to repair, rebuild and strengthen at maximum efficiency. If you have any questions about how to properly incorporate recovery into your schedule, you should talk with a physical therapist at our clinic for more information.

The Recovery Process

Your body undergoes strain during exercise, and the recovery period is what allows your body to adapt to that strain. Working out causes muscle tissues to break down. These tissues are actually “damaged” during a workout; rest and recovery allow those tissues to heal and grow stronger. Resting also allows you to restore the energy that you lose by working out, such as muscle glycogen.

Principle of Adaptation

The “Principle of Adaptation” states that when your body goes through the stress of exercise, it then adapts, and you grow more efficient. In practical terms, it means you can run longer (your cardiovascular system improves), lift heavier weights (stronger, more efficient muscles) and achieve other improvements. In this fashion, exercise works similarly to learning any new skill. It can be difficult at first, and then it gets easier over time as you become better (more efficient) at the skill. But as any physical therapist will tell you, the body can only handle a certain amount of stress before it begins to break down or become injured.

Proper Recovery

Ideally, you will have short-term and long-term recovery periods if you are on a year-round workout schedule. A short-term recovery actually begins right when your workout concludes. It can look something like this:

  • Cool-Down Phase: Do some low-intensity exercises right after a hard workout and in the days that follow. This keeps the muscles elastic and prevents cramping.
  • Replenishment: A workout takes a lot out of you, so you need to put the right things back in. Your physical therapist can make recommendations for your post-workout meal that will help with your recovery period.
  • Quality Sleep: Getting the right amount of good sleep is the final component to short-term recovery. Your body cannot truly rest if you constantly try to be a night owl.

Long-term recovery periods are those that are worked into a year-round schedule. As part of a physical therapy routine combined with year-round exercise, you will work days or entire weeks of rest into your schedule for recovery. You’ve probably noticed that high-level athletes change their training routine throughout the year. This is part of the long-term recovery process, which allows the athlete’s body to recover in one area while they switch up the routine with cross training or other techniques.

Signs of Overtraining

If you don’t work proper rest periods into your workout schedule, you run the risk of overtraining. This is a circular trap that a lot of athletes fall into. You feel great, so you skip the recovery process, thinking you’re ready for some big gains. Before you know it, your performance decreases. The “obvious” solution — at least it seems that way at the time — is that you are slipping because you’re not working out enough. So, you skip out on recovery periods even more to increase your workouts, and so on. Other signs of overtraining include depression, a feeling of general sluggishness and feeling stale about the whole workout process. The bottom line is that you’re not allowing yourself enough recovery time and therefore run an increased risk of injury.

Working the proper amount of recovery into your schedule is just one of the things that a physical therapist will help you with, whether you’re in rehabilitation from a sports injury or just trying to maintain an intense workout program. If you feel like you’ve been overtraining and need some guidance, contact us right away to speak with a physical therapist.

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Our Reviews
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.
Nancy Guenther
Nancy Guenther
15:28 12 Jul 19
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.
Tracie Baxter
Tracie Baxter
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.
Cindy Standiford
Cindy Standiford
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.
Joseph Mulholland
Joseph Mulholland
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!
Trool u
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.
sharon Kramer
sharon Kramer
16:23 18 Apr 19
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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