crossfit recovery

Crossfit- Fittest On Earth

Crossfit undoubtedly has changed the world of fitness, incorporating elements from high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, gymnastics, girevoy sport, calisthenics, strongman, and other exercises. The combination has created the fittest athletes in the world while making daily life easier with functional movements.

Recovery is a key part of Crossfit as the injury rate is nearly 70% making it the highest injury rate amongst any sport or activity. The number one reason for such a high injury rate is the absence of recovery after a WOD.  To curve the high injury rate, Crossfit Box's have made muscle recovery a part of Crossfit. What are the best ways to recoup after a WOD? 

How To Recoup After A Crossfit Workout.

  • Cryotherapy (Ice), After a workout, a day at work, or any type of activity, the body needs to repair itself. for the next day. It does so with the help of blood vessels that bring oxygen to your muscle tissue while removing waste products of exercise — the most common being lactic acid. Too much lactic acid build-up can cause your muscles to function poorly and will often lead to fatigue. An ice bath will immediately reduce swelling while flushing lactic acid out of your body. When you sit in an ice bath — or when you rub a cup of ice on the muscles you just trained —the cold causes your blood vessels to tighten. This helps drain the lactic acid out of your tired muscles. When you get out of the bath, your muscle tissue warms back up, causing a return of oxygenated blood to help your muscles recover.
  • Myofascial Release (Massage), Myofascial release (MFR) therapy focuses on releasing muscular shortness and tightness. There are a number of conditions and symptoms that myofascial release therapy addresses. Many patients seek myofascial treatment after losing flexibility or function following an injury or if experiencing ongoing pain in the back, shoulder, hip, or virtually any area containing soft tissue. Other conditions treated by myofascial release therapy include Temporomandibular Joint Dysfunction (TMD), Carpal Tunnel Syndrome, or possibly Fibromyalgia (muscle pain and migraines) 
  • Compression's main function is to engage a lymphatic flush. A lymphatic flush aids the body when it can’t rid itself of cellular waste during the healing process, inflaming the tissue and causing pain. If you can’t get that waste out of your body, you can’t recover. Combining cryotherapy and compression therapy into one product expedites this recovery process and streamlines efficiency. 
sore muscles from crossfit

HOW TO RECOUP SORE MUSCLES: THE R.I.M.E. METHOD

Relieve pain and swelling and promote healing and flexibility with RIME—Rest, Ice, Massage, and Elevation.

Rest. Rest and protect the injured or sore area. Stop, change, or take a break from any activity that may be causing your pain or soreness.

Ice. Cold will reduce pain and swelling. Use your Cryosphere right away to prevent or minimize swelling. Treat the affected area for 10-20 minutes, 3 or more times a day.

Massage. Relieve muscular tension, relax muscles, and reduce muscle soreness and fatigue. Massaging relieves muscular restriction, tightness, stiffness and spasms.

Elevation. Elevate the injured or sore area on pillows while applying cold treatment and anytime you are sitting or lying down.

 

HOW TO RECOUP SORE MUSCLES: THE R.I.C.E. METHOD

Relieve pain and swelling and promote healing and flexibility with RICE—Rest, Ice, Compression, and Elevation.

Rest. Rest and protect the injured or sore area. Stop, change, or take a break from any activity that may be causing your pain or soreness.

Ice. Cold will reduce pain and swelling. Use your Cryosleeve right away to prevent or minimize swelling. Treat the affected area for 10-20 minutes, 3 or more times a day.

Compression. Tighten your Cryosleeve using the BOA® Fit System dials to help decrease swelling. Adjust to your comfort level; too tight can cause more swelling below the affected area.

Elevation. Elevate the injured or sore area on pillows while applying cold treatment and anytime you are sitting or lying down.

RECOUP AFTER A WORKOUT

play

Best Recovery Product Of The Year

"I’m a full time massage therapist & do CrossFit/Olympic lifting 4-5x a week so my body is constantly taking a beating. This cold massage roller has been a great tool to add to my recovery & it’s easy to use & ergonomic for your hands 👍🏽 Thanks!"- Theresa.

Instant Relief!

"I just started doing Crossfit and the intense increase in activity left me with a stress fracture in my shin and tendinitis in my elbows. The combination of both the cryosphere and cryosleeve has helped me reduce pain and cut down the recovery time to get back in the gym, I bought the 14.5 -17 inch sleeve and it is big enough for my shin but can also be tightened enough to compress my arm. The cryosphere works great for massaging muscles and I love it for rolling the arches of my feet. My roommate keeps hogging the cryosleeve to treat his golfers elbow so I will be getting a second one so we both can use it and so I can treat multiple body parts at one time."- Kevin N.

Wonderful!

"This is by far the best product I have found for comforting Plantar Fasciitis. 100% better than the old Coke bottle, which also get wet as the ice melts... It stays cold COLD much longer too. No mess. No fuss. Set the ball in the freezer for a few hours, take it out and place it in the holder, which allows you to roll you foot around in all directions. Definitely recommend! 5 Star! Two thumbs up!"- Kenneth J.

 

Feel Better Now