For the purposes of recovery from strenuous exercise it is best to consider 3 approaches:

1.     Nutrition.
2.     Active recovery.
3.     Rest.

These 3 factors in combination will allow you to maximize your recovery time and minimize your downtime.

1.     Nutrition.

a.     Post exercise fluid and food consumption: Within 15-20 minutes of stopping exercise try and ingest about 200-250 cals of light food in a combination of 4 parts carbohydrate to 1 part protein mix.

b.     Continue to consume fluids at about the rate of 16oz per hour for 2-3 hours.

c.     Ingest about 100-150 cals of carbohydrate/protein mix 20-30 mins before you start your exercise.

2.     Active recovery.

a.     Try swimming 20 lengths nice and slow and mix up your strokes for an easy day-off recovery workout.

b.     Jog/stride stretch: try a 30 minute session that simply incorporates running 6 x 30m back and forth followed by two stretching routines. Repeat this 6 times for a nice little half hour active recovery.

c.     30 mins low intensity on the cycle ergometer after a day of high intensity lifting or sprinting.

d.     Perform your lifting routine with 25% of your normal load on the bar and increase the rep numbers by 25%. This will give a nice exaggerated range of motion on all exercises and a little more stretch.

e.     For a real easy recovery session, ride the recumbent bike for 30 mins at a low intensity. This is even easier than an upright bike.

3.     Rest

a.     Rest. Try an ice bath. Water temperature should be about 50-55 degrees and try and do 3 x 4 minute submersions at a time.

b.     Try a massage: several different types exist. If you are predominantly a lower body person you can just get a lower body massage.

c.     Ice/heat: If you can find a way to alternate between a hot tub and a cold tub this will be one of your best bets for recovery.

How to Recover Quickly and Perfectly from a Killer Training Session or Race.
By Lee Zohlman USA Triathlon Elite Level 3 Coach, www.bodyzen.com

1. Right after the race get in a recovery drink that has both protein and carbohydrates.
2. Put on your Crocs Prepair™ Sandals to help your feet, and body, relax and recover more quickly
3. Get on a pair of recovery socks like the CEP Compression Socks
4. In the next few hours get a quick and easy massage.
5. After an hour or two eat a good meal with lots of vegetables, lean proteins and complex carbs.
6. Sleep, naps are vital to help the muscles repair from the damage of the session/race.
7. Drink a combination of water and sports drink frequently to keep the muscles hydrated
8. Get a good nights sleep. Again, one of the best recovery tools.
9. Keep your Crocs Prepair™ sandals on so your body is ready for the next competition.
10. Smile and spend five full minutes reflecting on what you have accomplished.

Here are some recovery tips from Jacque Crockford USA Triathlon Level 1 Coach

1. Always have proper foot wear, when you are not training as well as during the workouts,
2. Use a tennis ball massage (roll under your foot) for the plantar fascia
3. Freeze a water bottle and roll it under your foot often for Plantar Fasciitis
4. hot/cold showers after hard leg days will help speed recovery

Here are a few training tips from Matty Reed:

For the summer, I feel there are a few key things you can do to be ready for the starting line:

1. Consistent training. It’s easy to get wrapped up in all the events. Pick your big events and do those as per your training.
2. Hydration. Drink H2O and electrolyte fluid throughout the day, not just right before your workout.
3. Ice baths. I use the boulder creek a lot but also 2 bags of ice from the gas station and my bath tub. 15 mintues.
4. Feet up. Before bed each night, I put my feet up on the wall behind my head and let the blood drain from my legs.
5. Treadmill. You can’t always get that leg turnover on tired legs. Treadmills help muscle memory on going fast. Also if you are me and you have your 52” TV to watch while on the tready.. Tour De France.
6. Vegetables and fruit. A balanced diet is even more important when the heat is draining your body. I try to get multi-colored veggies with meat each night.
7. Bike tune-up. Now is a good time mid season to get a bike tune-up at your local shop.
8. Check your tires. How worn are your tires?
9. Race nutrition. Practice what you are going to eat and drink race day.
10. Breakfast!!!! There is not a more important meal. It sets the tone for your day.

And last, but not least, recovery. Listen to your body and it will tell you when you need recovery days. Recover well with the Crocs Prepair™ Collection. There really isn’t a sports sandal out there that has proven health and recovery benefits – and they’re crazy comfortable!

Matty Reed
2008 US Olympic Triathlete

Andy Roddick’s amazing run in Wimbledon finally came to an end in the finals when he lost to Roger Federer in a breathtaking and ultra-competitive match that will go down in the record books as the having the longest set in Wimbledon’s storied history. The grueling set was just another in a string of long sets for Roddick during the tournament. Doug Spreen, Andy Roddick’s trainer, is responsible for getting Andy in the best shape for these tournaments. You may have seen him if you were watching the television broadcast - He was sitting next to Brooklyn Decker, Andy’s wife, and was wearing a Crocs™ hat. Doug is here on the Prepair™ blog to share some more training secrets!

1. When should you use heat. Heat packs, weather they are electrical or stick on should be used for more chronic problems. Heat should never be applied to an injury in the first 48 -72 hours. Heat is ok for chronic problems that need to be warmed up before activity. Tight and sore muscles can often benefit from the use of heat before activity as part of a proper warm-up. Sore muscles or other body parts still should have ice applied to them after activity. As a rule heat before activity is good but Ice should be used post-activity.

2. R.I.C.E This stands for Rest, Ice, Compression, and Elevation. These are four things that should be followed in the immediate care of many injuries. Rest- Get off of the injured body part. The worst thing you can do is use the injured body-part more and cause more damage. Ice- Always use ice in the first 48 to 72 hours after injured. Compression- Often an ace bandage wrapped around the injured body part with mild to moderate pressure will keep swelling down. Elevation- If at all possible elevate the injured body part, this helps keep swelling down. If possible elevate the injured body part above the level of the heart.

3. Post activity food- After a training session, a run, a game of your favorite sport, or other activity that stresses the body it is important for proper recovery to get some food back in the body. In the first hour after activity your body needs and wants food. During the first hour after activity the body will use a far great percentage of what you put in then it does on a normal basis. Not a large meal at this time but some food in the first hour is important. Fruit, carbohydrates, sandwiches, and pasta are all good choices.

4. How much water should I drink before activity- If you are planning on working out or playing a sport in the heat proper hydration is very important. Not only is important for health, but also for best performance. Dehydration has been shown to negatively affect physical performance. A good way to tell if you are properly hydrated is the color of your urine. Dark or yellow urine is a sign of de-hydration. Clear urine is a sign of being properly hydrated.

Thanks again Doug and pass along our support to Andy for his amazing run at Wimbledon!

When you’re the Athletic Trainer for a professional athlete, you know a bit or two about what it takes to get the body to reach peak performance. Today, we bring you Doug Spreen, trainer to US Tennis Player Andy Roddick (pictured below on the left) – with a few simple trainer techniques that will help you succeed no matter what your sport is.

1. Warm-up. All athletes should not just jump out on the court or field and start in with their activity without a proper warm-up. A warm-up should include 5 to 10 minutes of light activity(easy jog, stationary bike, etc) Followed by 5 minutes of stretching. Stretching is much more effective when the body is warm. Stretching should address eash of the major muscle groups of the body.

2. Cool Down. Don’t just finish your sport or activity and immediatley hit the couch. At the end of a work-out or a sport you should take at least 10 minutes to properly cool down. Cool down should include a light jog, walk, or other light activity. This should be followed by a stretching routine of 5 minutes. A proper Cool Down will allow your body to recover more quickly and feel better the next day.

3. When you should use Ice?? As a rule any injury should be treated with ice and ice only for the first 48 to 72 hours. Ice will help decrease pain and most importantly decrease inflammation (swelling). By icing and keeping swelling down it will allow the injury to heal more quickly and get you back to your acitivty. Heat may feel better but it will cause increased blood flow to the area and increase swelling. This increased swelling will delay your ability to get back to activity.

4. How long and how often should I Ice??? As a rule a large body part like your back or thigh muscle should be iced for 20 minutes. Body parts like ankles, and knees should be iced for 15 to 20 minutes. Smaller parts like your wrist should be iced for 10 to 15 minutes. When an injury is new it is a good idea to ice it once an hour. So and ankle should be iced for 15-20 minutes, ice off for 45 minutes and then Ice again. It is also important to not leave Ice on for more than 30 minutes. The skin cna be damaged and it is not good for the body. Also chemical ice packs most often should not be applied directly to the skin. Use paper towels of a t-shirt between the ice pack and the skin.

We’ll be back tomorrow with a few more tips but we’re going to get back to cheering on Andy during his Wimbledon Match against Lleyton Hewitt. Good luck Andy – and thanks again Doug for sharing your expertise with us!

Here are some new tips from the RRCA:

•    Use the hard/easy system of training: follow hard training days (long runs or fast runs) with easier training days (shorter runs or slower pace).  Be sure to build in off days for recovery.

•    Build mileage gradually:  5 - 10% increase in distance per week.

•    Don’t be a “weekend warrior”:  don’t do all of your running on the weekend with nothing during the week.  The mid-week runs help with recovery from the long run.

•    Warm-up and cool down every time: start each run with some easy jogging and finish the same way;  better yet, use walking or strolling for both.

•    Consume adequate nutrition during and after your run: eat enough calories and nutrients and drink enough water to support your running.

These tips are courtesy of the Road Runners Club of America and were drafty by the RRCA Coaching Program staff, Patti Finke (Director), and Janet Hamilton (RRCA Certified Coach and Certification Teacher).

Follow the 5 RRCA “R’s” After Your Run:

• Rehydrate: replenish lost fluids from your run. Weigh before you run and drink enough water to return to same weight pre-run.
• Refuel: consume higher energy foods to restore muscle glycogen within 30 - 60 minutes post run.
• Relax: post run is the time to relax muscles with gentle stretching and massaging.
• Refresh: soak feet and legs in cool water after your run. Ice areas of discomfort.
• Reward: spend some quiet time off of your feet after running, but avoid consuming excess alcohol. A short walk later in the day promotes circulation and recovery. Reward yourself by walking around in some comfortable shoes from the Crocs Prepair™ Collection”.

These tips are courtesy of the Road Runners Club of America and were drafted by the RRCA Coaching Program staff, Patti Finke (Director), and Janet Hamilton (RRCA Certified Coach and Certification Teacher).