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The Athlete’s Guide to Recovery is the first comprehensive, practical exploration of the art and science of athletic rest. If you've hit a wall in your training, maybe it's because your body isn't recovering enough from each workout to become stronger. Hard workouts tear down the body, but rest allows the body to repair and come back stronger than before. Athletes who neglect their recovery will gain little from workouts, risking injury, overtraining, and burn out. The Athlete's Guide to Recovery offers a full exploration of rest and recovery for athletes. In her book, certified triathlon and running coach and pioneering yoga for athletes instructor Sage Rountree will guide you to full recovery and improved performance, revealing how to measure your fatigue and recovery, how much rest you need, and how to make the best use of recovery tools. Drawing on her own experience along with interviews with coaches, trainers, and elite athletes, Rountree details daily recovery techniques, demystifying common aids like ice baths, compression apparel, and supplements. She explains in detail how to employ restorative practices such as massage, meditation, and yoga. You will learn which methods work best and how and when they are most effective. The Athlete's Guide to Recovery explores: • Periodization and overtraining • Ways to measure fatigue and recovery including heart rate tests, heart rate variability, EPOC, and apps • Stress reduction • Sleep, napping, nutrition, hydration, and supplements • Cold and heat like icing, ice baths, saunas, steam rooms, whirlpools, and heating pads • Home remedies including compression wear, creams, and salts • Technological aids like e-stim, ultrasound, Normatec • Massage, self-massage, and foam rolling • Restorative yoga • Meditation and breathing Then you can put these tools and techniques to practice using two comprehensive recovery plans for both short- and long-distance training. This invaluable resource will enable you to maintain that hard-to-find balance between rigorous training and rest so that you can feel great and compete at your highest level.
"Perfect for athletes in need of a reminder that being quick with their recovery efforts isn’t a quick fix. This impressive book shows how slowing down speeds up results in the gym, on the road, and beyond." - Library Journal, Starred Review An invaluable guide to help athletes maximize training gains by making the most of their recovery time. Recovery—physical and mental—is a red-hot topic, and the worlds of sports, technology, and commerce have all taken note. But which practices and devices really make a difference in recovery, and which should be avoided? What will truly maximize performance? In this second edition of The Athlete’s Guide to Recovery, endurance and recovery coach Sage Rountree, PhD, explains exactly how to get the most out of training by optimizing recovery time. She provides easy-to-follow and practical recovery tips that include: How athletes can measure their own state of recovery What can go wrong when recovery is insufficient Proven techniques to enhance recovery and improve performance Evaluations of current tech devices Sample recovery plans for all types of training and competition Emphasizing the fundamentals of sleep, nutrition, and stress management, this second edition features up-to-date research that has emerged to support the importance of these basic recovery strategies and includes a much-needed, careful look at new devices on the market. Whether self-coached, coached, or team-sport athletes, The Athlete’s Guide to Recovery provides readers with an evidence-based approach to finding the right balance between stress and rest.
“Whether you’re a professional who’s looking for a way to manage the rigors of a long season, a weekend warrior trying to best his neighborhood peers, or simply a health-conscious individual looking to find the right balance in your life, understanding the function and benefits of CBD can be eye-opening.” —Tiki Barber The wellness world is buzzing about CBD, the natural pain reliever that reduces inflammation, speeds up recovery, helps with anxiety, and improves sleep. These qualities make CBD a “holy grail” product for athletes and active people, but there’s still a lot of confusion around the product. With oils, capsules, powders, and balms on the market, what method should you use for the results you want to see? Where should you buy it, and what should you look for when purchasing it? In this comprehensive guide, veteran sports author Scott Douglas breaks down the many ways athletes can benefit from using CBD products, and answers all the questions that the “CBD-curious” might have. With input from leading industry analysts and testimonials from athletes of all levels, The Athlete's Guide to CBD gives you everything you need to know to determine if and how CBD can work for you.
A guide for exercise scientists, coaches, and athletes who want to learn new ways to treat and prevent athletic overtraining and underperformance, this book draws on the fields of medicine, physiology, periodization training, and psychology as well as studies of motivation, health, and lifestyles to explore all aspects of underrecovery in sports and in everyday life. Emphasis is on recovery and intervention strategies from a psychological and physiological perspective. Kellmann is on the faculty of sport science at the University of Bochum in Germany. Annotation copyrighted by Book News, Inc., Portland, OR
Written by a leading mental skills coach and contributing editor to Runner's World (US), this is a practical guide to building the psychological resilience that athletes need to recover from injury and rebound stronger. Injuries affect every athlete, from the elite Olympian to the weekend racer. In the moment, a traumatic crash, a torn muscle, or a stress fracture can feel like the most devastating event possible. While some athletes are destroyed by the experience, others emerge from their recovery better, stronger, and more confident than ever. The key to a swifter, stronger comeback is the use of mental skills: psychological tools that enable an athlete to take control of their recovery and ultimately use the experience to their advantage. Injury and other setbacks are inevitable – but with training, overcoming them skillfully and confidently is possible. This book will provide a clear, compelling explanation of psychological recovery from injury and a practical guide to building mental resilience. Weaving together personal narratives from star athletes, scientific research, and the specialized clinical expertise of mental skills coach Carrie Jackson Cheadle, it will contain more than 45 Mental Skills and Drills that athletes can use at every phase of their recovery process. These same strategies can help athletes who aren't currently injured reduce their vulnerability to injury, and enable any individual to reach new heights within their sport and beyond.
Recovery for Performance in Sport encompasses the latest scientific research in the study of recovery and draws from the experience of applied sport scientists working with elite athletes in leading performance and recovery centers around the globe.
The Athlete's Guide to Sports Supplements is for athletes, coaches, and trainers seeking information on safe and legal performance-focused supplements. Listed alphabetically, each of the 120 supplements has a detailed description of what it is and how it works, facts on performance benefits, current research, recommended dosages, and health concerns.
An Athletic Trainer’s Guide to Sports Nutrition fills the void of a subject area that is underrepresented in current athletic trainer curriculums despite its importance in the field. Damon Amato has created a text that can be easily read and understood by health care professionals yet is in-depth enough to create a solid understanding of how the body works, and easy enough to then pass on the information to athletes to help them eat ideally based on their specific sport, goal, and situation. Giving a physiology background is necessary to lay the foundation for understanding why certain recommendations in the text are given; however, only the necessary details are included to focus on what is pertinent for athletic trainers to understand while advising athletes. Some topics covered inside include: Basics of human nutrition Disordered eating and eating disorders in athletes Supplements Eating optimally for injury recovery Nutrient timing Special situations An Athletic Trainer’s Guide to Sports Nutrition gives athletic training clinicians and students the information and tools necessary to aid athletes in maintaining peak performance in nutrition, and fills the void left in the current athletic training curriculum.
The latest edition of this in-depth look at athletic injuries of the shoulder has been updated to feature 16 new chapters, additional illustrations and algorithms, an added focus on arthroscopic treatments, and pearls that highlight key information. Additional contributing authors give you a fresh spin on new and old topics from rehabilitation exercises to special coverage of female athletes, pediatrics, and golfers. This book offers coverage of arthroscopy, total joint replacement, instability, football, tennis, swimming, and gymnastic injuries, rotator cuff injuries, and much, much more! The large range of topics covered in this text ensures that it's a great resource for orthopaedists, physical therapists, athletic trainers, and primary care physicians. Presents a multidisciplinary approach to the care of the shoulder, combining contributions from the leaders in the field of orthopedic surgery, physical therapy, and athletic training. Demonstrates which exercises your patients should perform in order to decrease their chance of injury or increase strength following an injury through illustrated exercises for rehabilitation and injury prevention. Illustrates how the shoulder is affected during activity of certain sports with a variety of tables and graphs. Covers a large range of topics including all shoulder injuries to be sufficiently comprehensive for both orthopaedists and physical therapists/athletic trainers. Features 16 new chapters, including Internal Impingement, Bankarts: Open vs. Arthroscopy, Adhesive Capsulitis of the Shoulder, Cervicogenic Shoulder Pain, Proprioception: Testing and Treatment, and more. Details current surgical and rehabilitation information for all aspects of shoulder pathology to keep you up-to-date. Organizes topics into different sections on anatomy, biomechanics, surgery, and rehabilitation for ease of reference.
Yoga makes good athletes better. This time-honored discipline imparts flexibility, balance, and whole-body strength, creating improvements in an athlete’s form, efficiency, and power. In addition, yoga’s attention to concentration and breath awareness improves mental focus and mental endurance—hidden assets that become especially important at the end of a long training session or race. In The Athlete’s Guide to Yoga, yoga instructor, endurance athlete, and coach Sage Rountree explains the benefits that yoga can bring to every training program. With hundreds of color photographs featuring more than 100 poses, this book treats common problem areas to make athletes stronger in their sport. Rountree helps athletes see progress from just 10 minutes of yoga each day. In an engaging and easy-to-follow style, The Athlete’s Guide to Yoga presents: warm-up and cool-down routines for workouts simple poses to specifically target areas of inflexibility and overuse breath and meditation exercises different types of yoga for each phase of training recommendations for intensity and volume of yoga workouts throughout the training year Rountree’s applications for training and racing ease the introduction to yoga, making it practical and accessible for all athletes.