BEST 5 Things To Help You Recover

Read Time: 4 mins ⏱️

• 5 BEST Things To Help You Recover 🛌

• Members' / Community Highlights 🏆

• Lincs Injury Weekly Round Up!

Welcome back 🫡

After all the hard work you do, whether it has been in the Garden for a full day, regular Gym, Running, Crossfit etc. it’s essential to give your body the time it needs to recover.

So before we celebrate our amazing community members…

Lets give you The BEST 5 Things To Help You Recover after pushing your body.

5 BEST Things To Help You Recover 🛌

1. Sleep 💤:

   • Aim for 7-9 hours of quality sleep each night.

   • During this time, your muscles repair and grow, helping you bounce back stronger.

   • Prioritise a dark, quiet environment and stick to a regular sleep schedule to maximise recovery benefits.

2. Active Recovery 🚶‍♀️:

   • Aim to keep moving every few hours.

   • These low-intensity exercises boost circulation, which helps to reduce stiffness and soreness, without putting additional strain on the body.

   • Incorporate light activities like walking, swimming, or yoga to keep your muscles moving.

3. Hydration 💧

   • Aim to drink 2litres + a day.

   • Proper hydration aids in flushing out toxins, reducing muscle cramps, and keeping your joints lubricated for optimal mobility.

   • Drink plenty of water with electrolytes throughout the day, especially after intense workouts.

4. Massage & Stretching 💆‍♂️

   • Aim for regular weekly Stretching, and self massage such as Foam Rolling.

   • This not only reduces muscle tension but also helps prevent injuries, but also increases overall circulation and flexibility.

   • TOP TIP: Deep Massage every 4-8 weeks works a treat! It can make it easier for your body to recover faster and move better, and highlight troublesome areas.

5. Nutrition 🍽️:

   • Aim for 30g+ protein, with Carbs after training (within 40mins)

   • This combination supports muscle repair and energy restoration, helping you recover faster and stay energised for your next session.

   • Refuel with a balanced meal rich in lean proteins, healthy fats, and complex carbs.

Members' / Community Highlights 🏆

Here’s a quick rundown of the latest client victories:

🥈 Debbie O'Connell is officially the second fittest woman on earth in the Upper Extremity division at the Adaptive CrossFit Games! Her dedication and grit are a true inspiration to all of us​ (The 2024 CrossFit Games)​(Morning Chalk Up).

A Full Interview With Debbie IS Coming Soon 🤫… Follow her @sprinter.debbie

• 🏊‍♂️ Russ smashed a 9-minute PB at Ironman Wales, proving once again that perseverance pays off!

• 🏃‍♂️ Nathan fought through a reduced training load and still ran an incredible sub-2:50 at the Berlin Marathon. Talk about unstoppable!

• 🏃‍♀️ Becky completed her first-ever 5km in an impressive time of 30 minutes. Congrats on a fantastic debut, Becky!

• 🏃‍♀️ CrossFit Mollie completed her first-ever Half Marathon, great work Mol!

Let us know what you’re up to—and you may get a special mention in our next edition, send us your photos and stories! 📸

We’re so proud of everyone’s hard work and achievements.

Keep pushing, keep striving, and remember, every step forward is a win!

Emma and The Lincs Injury Team x

P.S. Rest is part of the program—not an afterthought!

Lincs Injury Weekly Round Up!

Packed with handy tips and valuable information to help you stay healthy and well.

No spam, just helpful advice you can share with friends and family!

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We’re always working to enhance the knowledge and services we offer, giving more of ourselves to you.

We’d love to hear from you—if you have any questions or ideas about what you’d like to see in future updates, just let us know! 💬

Lincs Injury Team x