Your recovery game must be as good as the game itself
“Moving isn’t important, until you can’t.”
— Gray Cook
At the age of 25, I endured a back injury that forced me to my knees for longer than I ever imagined.
That was thirteen years ago. I have permanent damage to my low back — sacroiliac joint dysfunction.
I crawled in pain. I cried in pain. I screamed in pain. I lost hope.
The ugliest part of my recovery lasted about a decade. It still ebbs and flows.
It destroyed me. It defined me. It has empowered me.
Mostly, it has refined me.
It has educated me and forced me to pray.
It revealed my vulnerability and tenacity.
“We can ignore even pleasure. But pain insists upon being attended to.”
— C.S. Lewis
I used movement to heal. It wasn’t easy. I wasn’t always able to move well.
But I was always determined to keep moving with the pain, through the pain, and past the pain.
The biggest lesson I’ve learned is how to recover and craft an appropriate exercise routine. I spend more time in recovery and conditioning mode than I do exercising. But it doesn’t have to feel that way!
I mostly do recovery in increments — a 15-minute yoga class here, a 10-minute foam roll session there. It all adds up, and the reward is monumental!
The reward is the ability to keep on moving and doing the things that give me purpose in life.
Give your body the recovery it needs to keep going. It doesn’t have to feel like a yawn session. Make it into a routine you look forward to doing!
Even though I had no choice but to pursue a path of healing, I now love the relaxing effects of my recovery game. I look forward to my self-care routines. You will, too, if you think of it as a way to keep moving toward the things that make you feel alive.
Here are the tools I regularly use to aid in pain relief, circulation, and relaxation. They are affordable and easy to use. Give them a try and let me know what you think!
From migraines to sciatic nerve pain to spasmed spinal erectors, I can address many of my pains at home with my toolbox of self-care. I hope you, too, can find value in them.
You’ll feel more equipped, especially during times like these. If there’s one thing the pandemic has taught us, it’s how to be more resourceful at home.
1. Myofascial release tools
I love the basics — a smooth foam roller, lacrosse ball, and a peanut ball. Think of myofascial release as a cheap, highly effective self-massage at home!
A five-minute session will make all the difference in the world. An hour session will make your whole body feel brand new.
I recently stepped up my functional mobility game with the book Becoming a Supple Leopard, Dr. Kelly Starrett, and Mind Pump’s MAPS Prime program. Highly recommend both!
2. Silicone cups
You know those circular bruises you’ve seen on Olympic athletes? Yup, it’s cupping. You can do this safely at home!
Make sure to use body oil to protect your skin and help the cups provide suction.
These will release painful knots in your body in just 20 minutes! Bonus — they also aid in cellulite treatment.
Because they apply such deep suction, I recommend using them no more than once a week in the same spot and no longer than 20 minutes.
3. Kinesiology tape
K-tape is a must for those athletes wanting to push the limit of endurance and intensity.
I use it for sacroiliac joint fatigue during long bike rides or hikes.
4. Shakti mat
I bought this to help with overall pain and sleep — think acupressure on a mat. Don’t be scared — it’s a bed of nails, but once you settle into it, you’ll melt. Promise.
I use it at bedtime, especially when I can’t fall asleep or when I have back pain. It will help you focus on deep breathing since it’s slightly uncomfortable for the first few minutes. It’s okay if you wake up two hours later! You’ll just have to gently peel it off, roll over, and pass back out.
5. Compression socks
When you’re pounding your feet at work or on the trail, one less area of pain is worth a million dollars! The circulation they provide also helps prevent varicose veins in your legs.
I have many styles and brands. I wear them to work 12-hour shifts in the hospital, on or after bike rides and hikes, or just on recovery days. I recommend 20 to 30 mmHg for long workdays. My feet are so much happier!
6. Epsom Salt
I soak in a tub of Epsom salt about once a week. It does wonders for your muscles.
I buy this in bulk. I soak following a workout or workday, never directly before.
7. Magnesium oil spray
It’s quick and simple to use — your muscles love magnesium!
I use it pre- and post-adventure, and pre-work. I recommend the sensitive skin version to prevent dry and itchy skin.
8. Heating pad
It’s basic and practical.
I use it pre- or post-activity. It also helps relax my back when my SI joint wants to shift and cause spasms.
Remember, it’s not always about the push and the grind. Your body builds concrete in its crevices if you don’t attempt to chisel it out. Disease and disorder develop. Injury knocks on your door.
I hope these tools help you prepare, prevent, and heal from pain.
“Write your injuries in dust, your benefits in marble.”
— Benjamin Franklin
