Home' Army News : June 15th 2017 Contents 1300 738601
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June 15, 2017
OST of us would have
completed a strenuous PT
session with an enthusias-
tic PTI or competed in an
arduous event in our own time, and
pulled up sore and stiff the next day.
Other than being mega-fit, you can
use a number of easy methods to mini-
mise the pain.
PTI Cpl Jeff Langdon, of AHQ, said
a proper recovery routine was as impor-
tant as the exercise itself.
“Recovery allows the body to go
through its healing processes, since
when we train we stimulate the body,
tear muscle tissue, we stress our cardio-
vascular system, tendons and skeletal
system, and can cause inflammation in
joints,” he said.
Stretching and using foam rollers are
simple methods of preventing soreness
“A cool-down and in-depth stretch-
ing session, and the use of a foam roller
at the completion of any training ses-
sion are vital to assist with the recovery
process,” Cpl Langdon said.
“Stretching and foam rollers help
dissipate and flush out the by-products,
such as lactic acid, in our muscle tissues
and they reduce the feeling of fatigue.
“Stretching lengthens the muscles,
makes them stronger and allows them to
increase their ability to contract.”
Drinking a protein powder or sports
drink, staying hydrated after exercise,
avoiding large amounts of caffeine and
eating healthy foods are other simple
“Drinks replace essential amino
acids and salt, which are lost through
sweat and urine during exercise and
throughout the day,” Cpl Langdon said.
“These supplements are easily
ingested but, unless users stick to their
training program and have a healthy
diet, any gains they might receive from
supplements could be minimal.
“It’s also important to remain
hydrated or you will begin to feel tired
and lethargic and your motivation to go
out and exercise again will diminish.
“A good indicator of being adequate-
ly hydrated is checking throughout the
day that your urine is a clear colour.”
Cpl Langdon said ice packs, ice
baths, running in water and swimming
were often under-utilised ways of reduc-
ing aches and pains after exercise.
“The water creates external pressure
around the joints, reducing inflamma-
tion. Adding a running or swimming
activity in the water introduces a low-
impact cardio element to the recovery
session,” he said.
Simple and portable devices for pro-
viding relief are also available.
“Latex, thick bands or floss bands
can be placed on a limb to restrict the
blood flow to muscles. They work the
same way ice does. After the bands are
released from the limb, the blood flows
back into the muscle, flushing out the
acidic byproducts,” Cpl Langdon said.
“Another innovation is a trigger-
point ball, which is the size of between
a golf and a hockey ball. It is smooth or
has soft spikes, and is used in the same
way as a foam roller.
“It can provide targeted muscle relief
when you roll it onto specific areas such
as pectoral muscles and the neck.”
A rest day at least once a week is
“Often people overtrain and, for
example, if you were to wake up in the
morning and notice your resting heart
rate is a few beats higher than normal,
this would be an indicator your car-
diovascular system needs more time to
recover,” Cpl Langdon said.
“You should listen to your body.
When it is not performing at its normal
level it’s a sign you are overdoing it.”
If exercise is a sore point, recovery is the
answer, WO2 Andrew Hetherington writes.
Stretch using traditional
trigger-point ball to pro-
vide relief to muscles.
Rehydrate and maintain
the day, by drinking wa-
ter and recovery drinks
amino acids and salts.
Steer clear of drinks
containing caffeine. If
you do drink one cup
of coffee, tea or a caf-
feinated energy drink,
follow it up with the
equivalent volume in
Run or swim in water at
a beach or pool.
Take an ice bath or use
ice on a specific area to
Try to avoid overdoing
it – mix up your train-
ing schedule, avoid
exercise sessions and
build a rest day into
If you need advice on
your training and recov-
ery program see your
A proper recovery routine
can minimise the soreness
Photo: WO2 Andrew Hetherington
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