Happy Wellness Wednesday!
In my last blog post, I discussed my arduous journey through sports. I learned the hard way that a successful sports career requires more than just talent and training. It requires stretching, recovery, good nutrition, and “smart” training. I will discuss what an athlete’s diet and training should encompass in my next post with the help of my sister, Bryanna. Today, I will focus on stretching and recovery, two topics that athlete’s commonly ignore in their daily routine. I illustrate the importance of stretching and recovery through my story as an athlete. Both Bryanna and I are proponents of building strength and recovering well, as we understand it’s importance to athletic performance.
After I broke my back in high school, my doctor gave me strict orders to complete the special back workouts and stretches my trainer designed for me. It was imperative to my recovery that I stretch out my vertebrae to stabilize and maintain the alignment of my back. I heeded my doctor’s advice and even went above and beyond by completing full body stretches before bed time. The stretching helped aid in my recovery. I wasn’t 100% when I entered my senior year, but I was strong enough to compete again.
During the school year, I redirected my time and energy towards sports and extracurricular activities. I didn’t complete my special routines my trainer created for me unless my back felt unusually sore. I also didn’t uphold a disciplined sleep routine. In hindsight though, I wish I would have continued to perform my special stretches. I believe I could have avoided the injuries I sustained in college to my neck and knee, or at the very least, mitigated the damages.
Fortunately, it’s never too late to develop good habits. I sustained multiple injuries in my formative years, but I am now healthy and strong because I focus on stretching and recovery. I complete a morning stretch routine which improves my joint mobility and increases my energy throughout the day. I use a foam roller after my workouts to aid in recovery. Research shows that foam rollers can reduce muscle soreness and accelerate recovery.
I also maintain a healthy sleep cycle. When I am in training, my body needs a minimum of 8.5 hours of sleep. My friends can attest to my sleeping habits. I often leave social functions early so I can get to bed before 10:00 pm. I rarely deviate from my normal sleep cycle because if I do, I pay the price in my next workout. According to research and my sister, it’s important our bodies go through all sleep cycles in order to feel rested and recovered, and this means a bedtime of 10 pm – 6 am for optimal cycles.
Focusing on the little details has paid dividends for me in the long term. My body feels stronger and more resilient. I can withstand vigorous workouts for longer periods of time, because I invest the time into restoring my muscles. I have also been able to avoid muscle breakdown and stress-related injuries. I contribute this success to my disciplined lifestyle.
Now it’s your turn, do you have a routine you follow? What are your thoughts on stretching and recovery? Have you been sidelined by injury and used stretching to come back stronger?
We want to hear from you, let us know your thoughts in the comments.
Until Next Tie Be Whole and Be Fit