Like most athletes, Sara had not heard of foam rolling, muscle maintenance or self-myofascial release until searching for strategies to help her recover faster and avoid injuries. Today, a proper warmup and daily recovery session is part of her routine to stay healthy and move better.
We caught up with Sara while preparing for the upcoming 2015 Reebok Regional Crossfit competition in Copenhagen to learn more about her daily routine that includes warmup and recovery strategies.
Sara's Tip: "To reach your training goals, you don’t necessarily have to work harder. Work smarter! For example, plan a warmup that prepares the muscles that you will challenge in your workout and always end with recovery that includes foam rolling, stretching or trigger point release."
Athletes often overlook recovery. This is a shame since a solid recovery session can keep tissue healthy and make the next training session even better. When tissue is healthy, it is elastic like a rubber band and moves well. Techniques like massage bring needed blood and oxygen to the tissue and accelerate the removal of waste products.
Learn more about Muscle Maintenance from SKLZ.
"Most people can’t afford a daily massage and the instead rely on foam rolling and self-myofascial release for muscle maintenance," says Sara.
If you're unsure of how much time to spend on muscle maintenance, Warmup and Recovery for Performance.
Nutrition is also important for recovery. We all know that protein feeds muscles and carbohydrates provide quick-burn energy. To feel good, Sara eats as clean as possible. However, when her schedule permits, she enjoys some of her favorite foods: