How to let your feet recover after training
Every workout produces amazing results, but it is usually the feet that take the brunt of it. Letting your feet recover after training is crucial for both boosting performance and preventing injury. Proper foot care can work wonders. How does Olympic runner Marcela Joglová recover? Maybe it is time to add something new to your recovery routine.
Why recovery is important
Every physical activity places stress on your body, but proper recovery can quickly relieve that stress. With running training, it is mainly the feet and legs that work the hardest, but of course the muscles all over the body are also used. That is why we will also be talking about general recovery, which has a beneficial effect on the whole body.
As we mentioned in the introduction, inadequate recovery can not only reduce performance but also lead to injury. In this day and age, when it is the smallest details that determine success or failure, what happens off the field is becoming increasingly important. And recovery is one of the key factors.
How to prepare your feet for the next challenge
It is important to do a number of things immediately after training. Some people prefer stretching, which releases muscle tension and relieves post-workout pain, while others prefer breathing exercises, which have a similar effect. The body loses a lot of water during training, so proper hydration is crucial. You should also think about the appropriate timing and composition of your diet, or the dietary supplements you use. While carbohydrates give you energy for your workout, protein helps your muscles recover.
In recent years, immersion in icy water has become fashionable again. This can be a useful factor in recovering after a workout. Icy water helps reduce swelling, relieves muscle tension, eases muscle pain, improves circulation, helps remove metabolic waste from the muscles, and last but not least, can relieve fatigue. Still, immersing oneself in icy water can be uncomfortable for some.
The mental aspect is a chapter unto itself. It has been proven that prolonged and overly intense stress can have an adverse impact not only on our performance, but also on our subsequent recovery. If you are exposed to intense stress, your muscles are under greater tension, which slows down the recovery process. Stress in general also impairs the quality of your sleep, and can affect your eating habits or your motivation in training. There are multiple strategies or methods for relieving stress, and something different works for everyone, from listening to music to meditation, doing breathing exercises to taking walks in the countryside and other activities, or consulting a professional.
One of the most important things to aid recovery is undoubtedly sleep. There is no substitute for a good night's sleep, as Olympic runner Marcela Joglová confirms below.
How Olympic athlete Marcela Joglová recovers
"There are an awful lot of things involved in recovery, but for me one of the most important is sleep. It should be long enough, well timed and, above all, good quality. There are several ways you can affect the quality of your sleep, whether it's by eating your last meal well before you go to bed, not using your phone and other devices (the blue light disrupts sleep), taking a dip in cold water, or avoiding stress.
Diet can also really work wonders in recovery, starting with your first meal after training. Then, my basic recovery package includes a roller, trigger point massage balls, compression socks, the right clothing and, definitely for me, Foot Alignment Socks. They don't take up much space, so I take them with me absolutely everywhere I go as they always make my feet feel better. They help with the halluxes I have, too.
It’s then a question of time and money for everyone. I regularly see a physiotherapist once a week. Now, after having an operation on my ankle, even more often. At the same time, I stretch and work out regularly to improve my balance. Sauna and water treatments are also helpful, calm swimming, lymphatic pants or a cryo chamber. These are all recovery procedures, which I alternate according to the situation and how much time I have."
The Foot Alignment Socks: the recovery ace that fits in your pocket
Marcela Joglová also mentioned Toe Alignment Socks, which provide relief and help your feet to recover after a hard workout. Developed from soft cotton with added polyester and elastane, these socks are not only pleasant to the touch but also effective in your feet recovery routine. With toe separators at the front, they apply pressure to promote circulation, stretch the muscles and help align the toes with the feet.
Just wear them for a few minutes every day and you will soon start to feel a pleasant sense of relief. Although they may not be completely comfortable to wear at first, you will gradually get used to them. The ideal position when wearing them? Feet up. You should not walk around in the socks or try to slip into shoes.
As well as aiding recovery after training, Foot Alignment Socks also provide therapeutic support for those who suffer from cold feet, swelling, cramps or deformities such as bunions (hallux valgus), hammer toes or heel spurs.
In combination with other recovery methods, you are sure to feel relief even after a hard workout, ensuring you are well prepared for your next performance.
