Below are a bundle of strategies to facilitate recovery and support to prepare to perform. They vary from isolated (massage a muscle) to systemic (breathing techniques, temperature contrast ideas). Getting acquainted with and using the techniques below could put you way ahead of the kids with whom you compete regarding keeping your legs feeling good…which obviously to the best version of your legs when you compete. Pick 2-3 daily (more if you like), keep doing the ones you feel are useful and avoid the ones you feel are not.

The massage type approaches should be about 2-5′ minutes per region/body part, the contrast shower you’ll build up your tolerance to 4-6 rounds (cold 30-60sec, warm 60-120 sec each round) and the restorative poses/ breath technique could be 5-10 minutes but should be very comfortable!

Not listed are the easiest: sleep more, sleep earlier (generally its more beneficial earlier even if the volume is the same), hydrate, pound lots of healthy veggies, vibration application, foam rolling calves, soak in tub of warm/hot water and epsom salts (your body absorbs the minerals which support lowering inflammation levels that cause the soreness), and putting ice/cold packs for 3-5 minutes on your legs (front and or back…you could sit with one under each cheek to get the glutes) after every session. They are standard behavior at the collegiate and professional levels…everyone does them and does them diligently..as if their performance, success and even safety depends upon it…because it does. Good luck!!