SFAS Recovery

[NGrwh27]

I was selected last week with class 01-13. quit trying to be cute by posting stuff regarding SFAS that doesn't need posting... and stick to your question. My only "injury" was plantar fasciitis. After giving myself 7 days off I tried to run a few miles yesterday and barely made it through 1 before my left knee began to ache and swell. Accepting that my legs aren't ready, I went to Iron Mike today with an upper body workout planned. After 30 pushups, 20 situps, and 10 pullups I felt like I had been mauled by a bear. I've been making sure my diet has had a healthy balance of protein and carbs. I've been getting plenty of good sleep. I've been stretching and icing every day. CLT might be in my near future so any advice on a more rapid recovery is greatly appreciated!

[Sir topham hatt]

Back in June the Medic was recommending 3 weeks off after selection. I listened to that advice, and 3 weeks later I felt great. It really improved my run time, even with the gracious time off afterward.

[NGrwh27]

I would use that time if I had it. We got back Friday and half of us will be leaving for CLT on Monday. The 18X pipeline is awesome, but recovery time is low. The same goes for the break between SOPC and SFAS. You have about a week to heal.

[Sir topham hatt]

Then use the time you have, you won't be able to make it through if you get a serious injury. Just focus on eating right and stretching.

*I'm not a medic, so please ask somebody that actually knows what they are talking about. I'm just posting my opinion here.

[GISE]

You try getting a sports massage? Thats the only thing I can suggest if your already icing and sleeping good.

[Scamilton]

REST.

Do not try and workout so quickly after SFAS if you know you're about to hit CLT where you'll get the dog shit smoked out of you. Be smart. A massage is great but you need time to heal and flush out everything that is released afterwards as well.

Hydrate, eat good foods, ice your aching areas, and rest.

[aussie]

Firstly, a big well done on getting selected !! You're a lucky man.

Secondly, selection really does 'break one?

Thirdly, wrt recovery:

1. Don't run or put stress on the lower limbs. Just swim and do non impact cardio for the next 2 weeks to maintain aerobic fitness
2. Get plenty of rest
3. Get a massage; they work wonders
4. Myofascial release: get yourself a foam roller, they are great. Get stuck into those tight muscles
5. Maintain stretching of the main muscle groups, at least once a day for the next 2 weeks.

[Irishsquid]

Try fish oil, Brazil nuts, and super high protein and fat intake.

Fish oil has high levels of Omega 3 acids, which are a natural anti-inflammatory. Brazil nuts are the most prevalent natural source of selenium, necessary for healthy prostate function, but also for peak testosterone production, which comes with a corresponding increase in nitrogen production, and greatly improves recovery time. Throw in high fat and protein as well (high fat, or, more importantly high cholesterol, because that's what your body builds hormones, notable LH and testosterone, out of) Protein will give you the building blocks to repair muscle.

Also, get as much sleep as possible, and with NO alcohol in your system. Sleep is the only time your body releases and used HGH (human growth hormone), which is necessary for proper recovery. And if the body is processing alcohol while you sleep, you'll produce almost no HGH.

[Santo Tomas]

IMO, all the vitamins and proteins is fine, but you can't rush. Your body will recover when it's ready. But you need to listen to it. Don't push yourself into an injury.

[Irishsquid]

IMO, all the vitamins and proteins is fine, but you can't rush. Your body will recover when it's ready. But you need to listen to it. Don't push yourself into an injury.

There's no way to make it recover faster than it wants to, but we can do ourselves a favor, and give it the tools to recover...I've particularly found that naturally increasing Testosterone (through diet, exercise, and cold exposure - I'm not into roids) speeds up my recovery for anything from workouts to injuries. (Right now, a nasty case of road rash that is almost completely healed, after only a week and a half.)