One unique recovery technique I’ve implemented with athletes involves manipulating subtle exercise variables like range of motion and joint angles. Fatigue isn’t just muscle-specific; it’s also specific to the joint angles and ranges of motion being trained according to new research. By analyzing an athlete’s program, I'll identify if they’re consistently training certain muscles at the same joint angles and ranges of motion, which may prolong recovery. For example if an athlete is doing 15 sets of flat bench press weekly, I might switch it up to 5 sets of flat bench, 5 sets of incline bench, and 5 sets of pin bench. Similarly, if they’re focused on cable curls, I might introduce preacher curls. These adjustments allow us to maintain the same muscle engagement and weekly volume while improving recovery by redistributing the fatigue more evenly across different angles and movements. This approach has consistently helped my athletes recover more effectively without sacraficing progress.
Well, I'm not really an exercise physiologist in my research, but a neuroscientist, teach clinical physiology and actively work night shifts as an EMT. I can tell you the best recovery I implement is the brain. Not two days ago we get a call for a MI. I toss on a 12 lead, beautifully normal. I also teach and practice mindfulness and meditation. I talked this patient down from a 9/10 on the pain scale to a 2/10. He was scared, yet his brain thought it was a problem. I'm working with some local athletic programs into mindfulness practices. Oh, don't get me wrong, when its physically broken, fix it, but sometimes some gentle mental nudges do wonders. Its a common practice on my ambulance.
Recovery techniques really vary depending on the individual. Sometimes it's as basic and inexpensive as recommending the individual increase the quality and consistency of sleep or self-myofascial release techniques with something as simple as a tennis ball. Other times, as available, I'll recommend more sophisticated modalities such as the use of hydromassage, BEMER, red-light and/or compression therapies. There's so many options in today's world to offer clients based on their individual needs and it's not a one-fit-all prescription any more.