In part one of this three part series I wrote about the importance of having a recovery & regeneration mindset and some of the active forms of recovery. In part two of this series I will discuss some of the passive forms of recovery & regeneration necessary to help you play golf better!
#1: When it comes to recovery & regeneration there’s nothing more powerful than sleep!
Sleep patterns are the #1 factor in the recovery process. Why? While you’re sleeping, your body works to repair muscle stress that has occurred during exercise. Our bodies were designed to work in harmony with the cycles of the sun.
It’s just that today, modern man stays up way past sundown using artificial sources of light. These lights stimulate the nervous system, which continuously produces awakening hormones, making it that much more difficult to fall asleep.
It’s important to know that our Physical Repair Cycle occurs between approximately 10 p.m. – 2 a.m. And our Psychological Repair Cycle between 2 a.m. – 6 a.m. When you miss any of those important hours you are likely to feel “exhausted” and leave yourself susceptible to illness and injury.
- Bed by 10:00 p.m.!!!!
- In general, aim for 7.5-8 hours/night.
- The longer you sleep, the longer you experience REM(rapid eye movement), a period marked by increased brain activity and muscle relaxation.
- When you’re getting enough sleep you’re helping the recovery process! “The harder you train, the more sleep you need to recovery; otherwise you will fall victim to injury and overtraining”. -Brett Cohen
#2: The Second Passive Recovery Strategy is Ice or Cold Therapy
Ice and cold therapy have been used in sports performance for a very long time. Traditional methods includes:
- Ice packs (placing an ice pack on a specific area of the body for 15 – 20 minutes)
- Ice baths (Immersing your feet and legs in an ice bath for 15-20 minutes after a long day on the course)
- Hot and Cold contrast showers and immersions ( Hot water rushes blood away from your internal organs to the skin. Cold brings blood from the surface to your internal organs to keep them warm. Alternate 2 -3 min. hot with 30 sec. – 1 min. cold.)
In recent years, cryotherapy chambers have been studied and used to help treat issues of inflammation and recovery amongst general population clients and athletes alike. As of recently, there have been noted very possible benefits of the modality not just for rehabilitative and preventative use, but also for enhanced performance in the training room, sports fields, and yes, most importantly, the golf course.
In episode182 of the 18Strong Podcast with Jeff Pelizzaro, Dr. Melvin Deese and Evan Hugall from Impact Cryotherapy discuss the increased use of cryotherapy chambers and how they are used to help treat issues of inflammation and recovery amongst general population clients and athletes alike. As well as the very possible benefits of the modality not just for rehabilitative and preventative use, but also for enhanced performance in the training room, sports fields, and yes, most importantly, the golf course.
- Cold therapy decreases post-workout inflammation in muscles.
#3: The Third Passive Recovery Strategy is Massage
Benefits of massage include: release of trigger points, adhesions & scare tissue, relaxation, improved circulation and relief of muscle tension. Massage helps improve flexibility and decrease soreness.
- Wait to get a post-race or post-workout massage for at least 2 hours after playing or training. Lactic acids needs a chance to buffer to a neutral pH before it gets moved around.
- Massage can help improve performance, increase endurance and help lower fatigue levels.
- Massage reduces recovery time!
END OF PART 2