Home > Recovery & Regeneration > National Recovery Day – PEAKc Recovery Recommendations

National Recovery Day – PEAKc Recovery Recommendations

The National Athletic Trainers’ Association and Gatorade have partnered to establish July 11 as National Recovery Day.

In this spirit of National Recovery Day we are posting a set of recommendations for promoting optimal recovery in athletes and physically active individuals.

The first step for recovery is to ensure movement efficiency.  Research demonstrates that a 10-15 minute dynamic warm up can effectively improve movement efficiency, enhance performance, and drastically reduce musculoskeletal injury (e.g. ACL injury rates are decreased 60-85%).  The PEAKc Dynamic Warm Up Program can help achieve these goals.  Information on the PEAKc Dynamic Warm Up Program can be found at the PEAKc website.  We recommend that this type of program be performed 3 times per week.

Another important aspect of recovery is to perform a proper cool down following training and competition.  This includes exercises to promote active recovery, muscle relaxation and lengthening, and activation of muscles prone to inhibition.  The PEAKc Recovery Program provides an overview of exercises to perform as part of a systematic and integrated recovery program.  We recommend that this type of program be performed 3 times per week.

Other vital components of recovery are proper nutrition and hydration (Re-Fuel) and rest.  An overview of recommended Re-Fuel and Rest strategies is provided in the PEAKc Refuel and Rest Strategies handout.

Regular compliance with the these recommendations for maintaining movement efficiency, re-fueling, and rest can help promote the optimal physiological environment to recover and maximize your training potential.

Train Hard, Recover Harder

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