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Revitalize Your Routine: Essential Recovery Strategies For Optimal Performance With John Gibb

January 15, 2025

Stretching, Cold Therapy, and Physiotherapy

As a stone lifter and strongman pushing the limits of strength and performance, recovery is just as important as the training itself. At 38 years old, I’ve learned the hard way from playing football in my younger years, that taking care of my body is the key to staying competitive, healthy, and injury-free. With age, the recovery process becomes more crucial than ever. Here’s my recovery routine, which includes stretching, cool downs, cold water therapy, and physiotherapy. These methods ensure I can continue lifting heavy weights and tackling challenging events with minimal downtime.

1. The Importance of Stretching

Stretching is a must for any athlete, but it becomes even more vital as the years go by. After lifting heavy weights, my muscles are tight, and the risk of injury increases without proper flexibility training. I dedicate time to dynamic stretching before training and static stretching after.

Stretching (Pre-Workout):

  • CERBERUS Resistance Bands: I use these religiously to warm up Legs, Arms and Shoulders, there are so many options on how to use these bands and when I started using them it was a game changer for myself, especially for my knees. 
  • Leg Swings: Forward-backward and side-to-side leg swings to loosen up the hips.
  • Arm Circles: Both small and large arm circles to prepare the shoulders for heavy lifting.
  • Hip Rotations: This warms up the hip flexors and prepares them for squats or deadlifts.

Stretching (Post-Workout):

  • Hamstring Stretch: Important to prevent strains after heavy deadlifts.
  • Hip Flexor Stretch: Vital for maintaining mobility in the hips and lower back.
  • Shoulder Stretch: This helps to counteract the tightness from overhead events and pressing movements.

I make sure to hold each stretch for 30-60 seconds to maximize flexibility gains. Stretching post-workout helps reduce muscle soreness and improve joint mobility.

2. Cool Down to Promote Recovery

Cooling down after intense training helps prevent blood from pooling in the muscles and facilitates a faster recovery. My cool-down routine includes:

  • Light Walking: 5-10 minutes of slow-paced activity gets the blood circulating back to the muscles, aiding in the removal of lactic acid. I have recently purchased a treadmill to aid this too.
  • Foam Rolling: I use a foam roller to target key areas like the quadriceps, hamstrings, glutes, and back. Foam rolling helps break up adhesions in muscle tissue and reduce muscle tightness. I take my time to focus on areas that feel especially tight after heavy lifts.

The cool-down process not only helps in reducing soreness but also prepares the body for a restful recovery.

3. Cold Water Therapy for Faster Recovery

I have done Cold water therapy for the last 3 years and notice a huge different in my recovery doing this. Cold water immersion is one of the most effective ways I’ve found to speed up recovery. After intense sessions, particularly after Stone lifting, heavy squats, deadlifts, or strongman events, cold therapy reduces inflammation, muscle soreness, and speeds up the recovery process.

I typically spend about 10-15 minutes in an ice bath, I tried cold showers when I first started but just felt it wasn’t quite doing the job so purchased an Ice bath and being in Scotland it stays pretty cold all year round. The cold exposure causes blood vessels to constrict, which helps to flush out metabolic waste. Once I exit the cold water, the blood vessels dilate, bringing in fresh, oxygenated blood to the muscles, aiding in repair and reducing inflammation. Nothing better than getting straight out the tub and into the CERBERUS Strongman Changing Robe, An exceptionally crafted product but I expect nothing less from CERBERUS.


4. Physiotherapy for Injury Prevention

At 38, I’ve had my fair share of niggles here and there, so physiotherapy has become a vital part of my recovery routine. It’s not just about treating existing injuries but also preventing new ones.

Regular Physiotherapy Check-ups:

I visit my Sports Therapist (Popo Sports Therapy) regularly for assessment and treatment. She helps me with manual therapy techniques, joint mobilizations, and targeted muscle releases. This ensures that any areas of tightness or discomfort are addressed before they become significant issues.

Dry Needling:

If I’m experiencing tightness or muscle knots, my physiotherapist uses dry needling to help release tension in specific muscles. This technique has been a fantastic in relieving chronic tightness and improving mobility.

Sports Massage:

This massage focuses on deep tissue work, which helps to alleviate muscle tension, increase circulation, and reduce the risk of injury.

5. Sleep: The most important!

I can’t talk about recovery without mentioning sleep.  I’ve learned that proper sleep is just as important as stretching or cold therapy. A solid 7-9 hours of sleep each night gives my body the time it needs to repair and regenerate muscle tissue. I aim for uninterrupted sleep, as this is when the body does its most effective repair work. I make sure my sleep environment is conducive to rest—dark, quiet, and cool. With having young kids I’m also lucky the always go to their mother before me!

Conclusion

Recovery is no longer optional for me and is a must if I want to continue to do the feats of strength that I do. It’s a vital component of my training routine. Stretching, cool downs, cold water therapy, and physiotherapy are the pillars that keep me feeling strong and prevent injuries. As I continue to push my limits, I prioritize these recovery strategies to ensure I’m always at my best, both in and out of the gym.

Remember, it’s not just about lifting heavy, week in week out, it’s about lifting smart and taking care of the body that allows you to do what you love. I’m in this to keep my body healthy for the long haul and for my family. Whether you’re in your 20s or your 40s, proper recovery is the key to longevity in the strength game.

John Gibb Aka Highland Wolf Strength.


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