Active Bodies + Recovery

Active Bodies + Recovery: Getting the Most Out of the Body You’ve Got

Whether you’re training for a half marathon, chasing the kids around the backyard, or just trying to get through a weekend of gardening without walking like a penguin on Monday, one thing’s true: What you do after you move matters as much as the moving.

Training breaks your body down a little. Recovery is when it builds back stronger. Skip the recovery and you’re not ‘tough’, you’re just tired. Here’s how to recover better, and where chiropractic care fits in.

What Does The Research Say ?

Chiropractic care isn’t only for sore backs. Researched have been looking at how it affects strength, performance and injury risk in athletes, and some of the results are encouraging.

  • Stronger with one session: A 2018 study of elite Taekwondo athletes found that one session of spinal manipulation increased their maximum calf muscle strength about 16% compared with a control session. The researchers think this comes from better communication between the brain and the muscles, not from any change in the muscle itself (Christiansen et al., European Journal of Applied Physiology, 2018).

  • Fewer injuries on the field: In a trial with semi-elite Australian Rules Footballers, players who has sports chiropractic care alongside their usual training had fewer lower-limb muscle strains and missed fewer games than players who only has standard care (Hoskins & Pollard, BMC Musculoskeletal Disorders, 2010).

  • Better grip: Judo athletes who has neck adjustments showed improved grip strength compared with a sham treatment group (Botelho & Andrade, Journal of Manipulative and Physiological Therapeutics, 2012).

In fairness, these were small studies, and more research is needed. The overall picture is promising, though: A body that moves well and is well connected to the brain tends to perform better and bounce back faster.

Your Everyday Recovery Toolkit

You don’t need an ice bath or a sponsorship deal to recover like a pro. Try these:

  • Sleep like it’s your job: Sleep is when most of your repair work happens. Aim for 7-9 hours. (No, four hours plus two flat whites doesn’t count.)

  • Keep moving on rest days: Gentle movement like a walk along the beach, a swim or an easy bike ride gets bloody flowing to tired muscles. Rest days aren’t meant for spending the whole day on the couch.

  • Drink up. Even mild dehydration can make you feel sluggish and stiff. Keep a water bottle within arm’s reach.

  • Refuel within an hour or two: Some protein and carbs after a workout help your muscles rebuild. Toast with eggs, a smoothie or leftover pasta all do the job.

  • Try the 2-minute rule: Spend two minutes stretching or foam rolling for every 20 minutes of sitting. Your hips and lower back will thank you.

  • Listen to the whispers: A niggle is your body whispering. Ignore it long enough and it starts shouting. Get it checked early.

The Desk-to-Sport Switch

Plenty of weekend warriors spend Monday to Friday at a desk and then expect their bodies to go straight into full-speed netball or rugby on Saturday. Before your game, try this quick 5-minute warm-up:

  • 10 bodyweight squats

  • 10 walking lunges each side

  • 10 arm circles forwards and backwards

  • 30 seconds of light jogging on the spot

  • 5 slow thoracic twists (hands on shoulders, rotate side to side)

It’s quick and simple, and it’s far better than going from the car park to a flat-out sprint.

Where We Come In

Regular chiropractic check-ups can help keep your spine and joints moving freely, pick up small problems before they sideline you, and support you body’s natural recovery. Whether you’re a serious competitor or someone who wants to keep up with the grandkids, we’ll tailor your care to your goals.

Your body is built to move, so look after it and it’ll keep up with you.

Ready to move better and recover faster ? Book an appointment with our team today.

References

  1. Christiansen TL, Niazi IK, Holt K, et al. The effects of a single session of spinal manipulation on strength and cortical drive in athletes. Eur J Appl Physiol. 2018;118(4):737–749.

  2. Hoskins W, Pollard H. The effect of a sports chiropractic manual therapy intervention on the prevention of back pain, hamstring and lower limb injuries in semi-elite Australian Rules footballers: a randomized controlled trial. BMC Musculoskelet Disord. 2010;11:64.

  3. Botelho MB, Andrade BB. Effect of cervical spine manipulative therapy on judo athletes' grip strength. J Manipulative Physiol Ther. 2012;35(1):38–44.