Getting Back in the Game: Prioritizing Mobility and Recovery for an active Summer Season April 16, 2023 – Posted in: Be Well.
Spring is here, and that means it’s time to get back into your favorite outdoor activities! Whether you love pickleball, golf, tennis, or simply going for a walk, it’s important to prioritize mobility and recovery to ensure you’re feeling your best.
Here are our top tips to keeping your muscles and joints in good form as you ramp up your summer activities:
- Incorporate dynamic and static stretches into your routine: Dynamic stretching involves moving your body through a range of motion, while static stretching involves holding a position. Both types of stretching can improve joint range of motion and flexibility, making it easier to move and reducing the risk of injury. Examples of dynamic stretches include lunges with a twist and high knees, while static stretches include hamstring stretches and shoulder stretches. Consider trying a yoga or Pilates class to incorporate both types of stretches into your routine.
- Use a foam roller: Foam rolling is a type of self-massage that can help relieve muscle tension and reduce soreness. By rolling the foam roller over tight or sore muscles, you can improve blood flow and release knots or trigger points. Foam rolling can be particularly effective for targeting the legs, back, and hips.
- Use resistance bands: Resistance bands are a versatile tool that can be used to improve strength and mobility simultaneously. By incorporating resistance band exercises into your routine, you can challenge your muscles in new ways and improve your overall fitness. Examples of resistance band exercises include bicep curls, lateral band walks, and glute bridges.
- Incorporate low-impact exercises: Low-impact exercises such as swimming, biking, or walking can improve cardiovascular health without causing joint pain or damage. These exercises are particularly beneficial for individuals with arthritis or other joint conditions, as they can help improve range of motion and reduce pain.
- Prioritize hydration: Hydration is key for muscle recovery and overall health. By drinking enough water, you can help flush out toxins, prevent dehydration, and improve muscle function. Aim to drink at least 8 glasses of water per day, and more if you’re exercising or in a hot climate.
- Try massage, acupuncture, or chiropractic care: These alternative therapies can help relieve muscle tension and promote relaxation, which can aid in recovery. Massage involves manipulating the muscles and soft tissues to improve blood flow and release tension. Acupuncture involves inserting needles into specific points on the body to stimulate the nervous system and promote healing. Chiropractic care involves manipulating the spine to improve alignment and relieve pain.
- Incorporate active recovery techniques: Active recovery involves low-intensity exercise or movement that can help improve blood flow and promote recovery. Examples include gentle stretching, walking, or swimming on rest days. Active recovery can help reduce soreness and fatigue, and prepare your body for the next workout.
Stono Creek’s Relief Cream is an all-natural shea butter lotion (infused with menthol, eucalyptus, and other cooling/relieving ingredients) designed to provide fast-acting relief from soreness, stiffness, and discomfort. Here are some ways it can help support your other mobility and recovery efforts:
* Apply the cream to sore or tight muscles after exercise to promote relaxation and reduce soreness.
* Use the cream as a complement to other recovery techniques, such as foam rolling or massage, to improve overall effectiveness.
* Apply the cream to target specific areas of pain or discomfort for more effective relief, and gently massage into areas of tension and soreness
* Use the cream before exercise to help warm up muscles and reduce the risk of injury.
* Use the cream as a natural alternative to over-the-counter pain relievers.
With powerful ingredients like menthol, eucalyptus, and hemp extract, Stono Creek’s Relief Cream can help soothe and calm your body when you need it most. By incorporating it into your mobility and recovery routine, you can enjoy faster and more effective relief from pain and discomfort.
It’s important to note that Stono Creek’s Relief Cream is a complement to other mobility and recovery techniques, not a replacement. By prioritizing mobility exercises, recovery techniques, and a healthy lifestyle, you can improve your overall health and well-being.