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Massage is another recovery tool that is used. Most schedule a “flush” once per week. This helps with resetting the tone of any muscle that is fatigued by providing a heavy dose of mechanoreception to the muscle. By helping the fatigued muscle relax, the muscle is less metabolically active, producing less waste product and requires less energy.


Every athlete travels with a small 6” diameter 12” long foam roller. These are employed as part of the warm up and as general recovery post training. Think of the foam roller as a poor mans soft tissue therapist. They get the muscle tissue more pliable and loose. The athlete will roll the quadriceps, hamstrings, hips, IT band, calves and upper back. A good rule of thumb is to spend 10 minutes a day rolling the muscles.


This practice keeps muscle knots and trigger points at bay.


An interesting exercise that blends training and recovery is the use of a towing sled. Weights are added to the sled and the athletes pull the weights using a forward marching motion. This exercise strengthens the legs, hip and core. This is a concentric only movement, since there is no eccentric motion, no muscle soreness is created. Using the muscles in this fashion will help restore them. This is sometimes labeled active rest.


Short, intense sprints on a spin bike is another exercise that is used when available. Eight sets of 8-10 second sprints with high resistance on the bike with 30-60 seconds of rest is an example of sample workout. This again is a concentric only exercise. Quadricep muscles and conditioning can be improved but will not create extra muscular soreness. This will also help restore the legs when the resistance on the bike is minimal.


From nutrition and hydration to chiropractic care and massage, many tools are employed by the bobsled athlete. Foam rolling and special exercises are added into the mix to create a healthy, high performance athlete. No matter if you are a weekend warrior, serious runner or professional athlete, these tools can be used to help the body recover and keep the training going strong.


B E


NUTRITION


HYDRATION


Dr. Ross is certified and highly trained in several chiropractic techniques, including Active Release Technique. He knows that not one tool will fix every person, but the right tool for the right job will. He works closely with the patient to determine which techniques will ultimately give the best and quickest path to improvement and full recovery.


SOFT TISSUE THERAPY www.trainoutpain.com


FITNESS


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