TRAINING
Top Recovery & Regeneration Techniques HELP YOUR CLIENTS GET BACK TO PEAK PERFORMANCE AS QUICKLY AS POSSIBLE By Meghan Jarvis MY JOURNEY INTO THE WORLD OF INNOVATIVE ATHLETE RECOVERY BEGAN ON A HIGH SCHOOL BASKETBALL COURT. As the starting point guard and highest scorer, I was determined to lead my team to victory in the provincial championships. But with just five minutes left in the game, disaster struck. I went down with what seemed to be a season-ending ankle injury. Despite having access to some of the best exercise physiologists and rehab specialists in Toronto, the rehabilitation process was slow and painful. My coach refused to give up, pushing the boundaries of traditional recovery methods to get me back on the court. Today, I find myself in a different role. I now guide elite athletes such as Olympians, pro athletes, and high-performance clients through their fitness training and recovery. I 56 canfitpro September/October 2024
constantly strive to find the latest and greatest methods to get my athletes back into their sporting arenas as quickly as possible and keep them performing at their best. I will share with you my top recovery techniques that can be game changers for your clients and your business. These techniques can help them return, and stay, in peak performance condition by recovering and rejuvenating as quickly as possible, bringing a sense of relief and optimism to their journey. Cold Plunge: Diminish Inflammation and Increase Recovery Cold plunges, or ice baths, are an excellent way to reduce inflammation and expedite recovery. By immersing in icy water, blood vessels constrict and then dilate once you exit, promoting circulation and reducing muscle soreness. A two-minute cold
plunge can significantly enhance recovery, manage pain, and boost immunity. I suggest to clients that they first attempt cold showers to help them adjust to the sensation. I then ease them into a cold plunge, initially for only 20-30 seconds. Preparing your client with proper breathwork and safely performing cold plunges is essential; check out this tutorial on the top ten tips to use this recovery technique with clients effectively. Compression Therapy: Clear Lactic Acid and Reduce Muscle Soreness Compression therapy consists of intermittent pneumatic compression (IPC) devices that apply controlled pressure to limbs, which enhances circulation while reducing swelling. This mimics the natural muscle pump effect, which pushes blood and lymphatic fluid throughout the body to clear metabolic wastes, such as lactic acid. Sessions of 10-20 minutes can