“You don’t get stronger during your training or competition, but during the hours that follow.” You’ve probably heard it before: rest is also a form of training and your recovery is an essential part of your training schedule. But why is your recovery – or the ‘regeneration’ of your body – so important to become a better and stronger athlete? Our collaboration partner BLACKROLL® is an expert in fascia training and regeneration. They have developed numerous tools and exercises that help you to recover better.
WHY IS RECOVERY SO IMPORTANT?
At BLACKROLL® – an expert in fascia training and regeneration – they have known this for a long time: optimal recovery after exercise is just as important as the exercise itself. Without a good recovery, no good sports performance. In fact, you don’t build muscle during the effort itself: they grow as you recover, in between your efforts.
During exercise, small micro-tears appear in your muscles. If you don’t give them enough time to heal, these cracks will enlarge, increasing the risk of inflamed, sore and tired muscles. Too short or inadequate recovery time can lead to loss of performance and even overtraining. And you want to avoid this state: it undermines your immune system, leads to fatigue and causes chronic joint and muscle pain.
In short: a good recovery is crucial. It not only prevents the above negative effects, but – when the micro-cracks repair themselves – your muscles will also grow and become stronger. Finding the right balance between your training sessions and sufficient regeneration is a basic condition for not only growing as an athlete, but also not giving both mental and general fatigue a chance.
ACTIVE US PASSIVE RECOVERY
The different regeneration techniques can be divided into passive and active methods. In passive recovery, restorative sleep is the most important form, because it is during sleep that your body gets the most out of your recovery and your body and mind can regenerate as much as possible. A balanced diet is also important and you can use other methods, such as relaxation exercises and massages, to (passively) promote recovery.
With active regeneration you move consciously, without training stimulus, to allow damaged body tissues to recover faster and to remove metabolic waste products. Simple exercises, gentle stretching and self-massages stimulate blood circulation and optimally care for the muscles – the best conditions for restoring performance and resilience.
OPTIMIZED RECOVERY WITH BLACKROLL®
BLACKROLL® has developed numerous tools to help you recover better. With the exercises below you can use them in a targeted manner and ensure optimal regeneration.
1. Exercise after basketball training: self-massage of the calf muscles
- Sit up straight and support yourself with your hands. Place the BLACKROLL® MINI on the smooth side of the BLOCK. Keep 1 leg tucked and the other straight. Place the MINI and the BLOCK under the calf of the straight leg.
- Support yourself with your hands next to your buttocks. Lift your buttocks and roll slowly and controlled over the calf area. Roll your leg in and out in smooth motions, massaging your calf over the entire surface.
2. Release thigh tension
- Beginning in forearm support, place both legs just above the knees on the BLACKROLL® STANDARD FOAMROLLER.
- Slowly roll out your thigh by pushing yourself back and forth over the BLAKCROLL®. The movement comes from your arms.
*Tip: The BLACKROLL® BOOSTER makes these recovery exercises even more effective: thanks to the vibrating massage you stimulate those muscles and the fascia tissue even more.
Want to see more exercises? Check out the website or download the free BLACKROLL® app, which gives you access to more than 500 exercises.