The CrossFit Open is here and 17.1 is in the books. Week 1 was a brutal workout involving dumbbell snatches and burpee box jumps. I know many are feeling it in the lower back and shoulder. With this being the case I wanted to share some recovery tips to heal and rest up for 17.2!
We’ll start with nutrition because in my opinion this needs to be the foundation.
1.) Drink a lot of water to re-hydrate
2.) Pay attention to your macro-nutrients (MACROS). Eat protein to help repair your muscles, High quality fats that can help reduce inflammation and Carbohydrates to replenish your energy stores and re-fuel your body.
3.) Supplements can help = Protein, BCAAs, multivitamin, fish oils, probiotic
4.) Recovery drinks, such as FitAid have anti-inflammatory ingredients, electrolytes, BCAAs, Fish Oils and a Full B Complex.
There are some great products to help with aches/pains, but one that I highly recommend is:
Phuel 5.0 can be used to reduce aches/pains, swelling, improve circulation and serve as an antibacterial
Being a Chiropractor there are several treatment options that can help. Some that I provide than can help are Chiropractic Manipulation, Active Release Techniques and Instrument Assisted Soft Tissue Mobilization(IASTM). Other treatment modalities I do that can be helpful are Deep Tissue Laser Therapy and Kinesiotaping. Here are a couple videos demonstrating their applications
Lastly, we here are some exercises and stretches that can help:
Each of these exercises can be performed for about 10-15 reps/set. 2-3 sets can be helpful to reducing some of your aches/pains.
Hope this Crossfit Open 17.1 Recovery Guide treats you well and gets you ready for 17.2! As always don’t hesitate to contact me if you have questions or concerns that need to be addressed.
Yours in Health,