Alternative Soft Tissue Recovery
There are so many recovery mechanisms out there; giving us basically no excuse for taking the time to give our bodies some much needed TLC. And I’m not talking about nutrition and rest. Massages, chiropractic care, foam rolling, lacrosse balling, and many others are pretty standard options. However, today, I’m going to highlight some alternative options you may or may not have heard of. Make sure if you do go with any of these you do so with someone is qualified to do so and clearly explain the process to you.
Acupuncture
Used for thousands of years in Traditional Chinese Medicine, acupuncture triggers the release of the body’s own natural painkillers. It also looks to release chi, or energy throughout the body. Thin needles are placed at various depths in the skin in very specific areas of the body. You may feel slight pressure when the needle goes in, however it is relatively pain-free. Acupuncture is used to treat a wide variety of ailments from migraines, to tennis elbow, to asthma.
Cupping
Cupping dates back to Egyptian, Chinese, and Middle Eastern cultures. While typical massage therapy involves pushing down on the muscles, cupping is the lifting up of muscles via special cups placed on the skin and creating suction on it. The idea is to free up blood flow, release toxins, and relax the nervous system within your affected areas for relief. They are usually left on your skin 3-5 minutes. There are various types of cupping, however, wet and dry cupping tend to be the most common. It’s not painful, just a pulling sensation. Your therapist should be able to adjust the level of suction on the cups, so if you are doing it for the first time, you could start with a lower suction setting. I personally like the highest level. J
Electrical Muscle Stimulation
EMS is known by various labels – neuromuscular electrical stimulation, electromyostimulation, or e-stim. The stimulation is delivered through a small electrical device which sends electronic pulses to your nerve fibers to create involuntary muscle contractions. That device contains pads which have adhesive and are placed on the skin. Some health practitioners offer it (I used to get it at my chiropractor’s office a few years back), or you can buy your own set at various price ranges.
Dry Needling
Dry Needling is essentially the Western equivalent of acupuncture. Acupuncture needles are actually used to do the dry needling. ‘So what’s the difference?’ you ask. Acupuncture generally takes longer; the needles are left in for about 25-30 minutes. However, dry needling is trying to elicit a local response in the muscle, so the needle isn’t left in as long. Also, dry needling typically involves the placement of just one or two needles, where you get multiple needles in an acupuncture session.
Scraping
Gua sha or scraping also has its origins in Traditional Chinese medicine. It involves taking a tool and repeatedly rubbing or scraping the tool on the skin over the area giving you trouble. It releases blood flow, as well as all the lactic acid built up to decrease pain and accelerate the healing process. You will likely be left with red splotches or bruises on the scraped area due to the repeated scraping of it. However, it is considered a positive thing in that it’s a sign all the metabolic waste within the tissues are being released and healing has begun. I’m not going to lie; this procedure can be pretty intense and maybe even painful for some. But the benefits are quite amazing. There are scraping tools available online you can buy, however, you should go with a licensed professional to get it done.
Some of these methods might sound weird or intimidating, and you may not want to try them. However, isn’t that what CrossFit is all about – getting out of your comfort zone? Try something out, you might be surprised.
Alternative Soft Tissue Recovery
There are so many recovery mechanisms out there; giving us basically no excuse for taking the time to give our bodies some much needed TLC. And I’m not talking about nutrition and rest. Massages, chiropractic care, foam rolling, lacrosse balling, and many others are pretty standard options. However, today, I’m going to highlight some alternative options you may or may not have heard of. Make sure if you do go with any of these you do so with someone is qualified to do so and clearly explain the process to you.
Acupuncture
Used for thousands of years in Traditional Chinese Medicine, acupuncture triggers the release of the body’s own natural painkillers. It also looks to release chi, or energy throughout the body. Thin needles are placed at various depths in the skin in very specific areas of the body. You may feel slight pressure when the needle goes in, however it is relatively pain-free. Acupuncture is used to treat a wide variety of ailments from migraines, to tennis elbow, to asthma.
Cupping
Cupping dates back to Egyptian, Chinese, and Middle Eastern cultures. While typical massage therapy involves pushing down on the muscles, cupping is the lifting up of muscles via special cups placed on the skin and creating suction on it. The idea is to free up blood flow, release toxins, and relax the nervous system within your affected areas for relief. They are usually left on your skin 3-5 minutes. There are various types of cupping, however, wet and dry cupping tend to be the most common. It’s not painful, just a pulling sensation. Your therapist should be able to adjust the level of suction on the cups, so if you are doing it for the first time, you could start with a lower suction setting. I personally like the highest level. J
Electrical Muscle Stimulation
EMS is known by various labels – neuromuscular electrical stimulation, electromyostimulation, or e-stim. The stimulation is delivered through a small electrical device which sends electronic pulses to your nerve fibers to create involuntary muscle contractions. That device contains pads which have adhesive and are placed on the skin. Some health practitioners offer it (I used to get it at my chiropractor’s office a few years back), or you can buy your own set at various price ranges.
Dry Needling
Dry Needling is essentially the Western equivalent of acupuncture. Acupuncture needles are actually used to do the dry needling. ‘So what’s the difference?’ you ask. Acupuncture generally takes longer; the needles are left in for about 25-30 minutes. However, dry needling is trying to elicit a local response in the muscle, so the needle isn’t left in as long. Also, dry needling typically involves the placement of just one or two needles, where you get multiple needles in an acupuncture session.
Scraping
Gua sha or scraping also has its origins in Traditional Chinese medicine. It involves taking a tool and repeatedly rubbing or scraping the tool on the skin over the area giving you trouble. It releases blood flow, as well as all the lactic acid built up to decrease pain and accelerate the healing process. You will likely be left with red splotches or bruises on the scraped area due to the repeated scraping of it. However, it is considered a positive thing in that it’s a sign all the metabolic waste within the tissues are being released and healing has begun. I’m not going to lie; this procedure can be pretty intense and maybe even painful for some. But the benefits are quite amazing. There are scraping tools available online you can buy, however, you should go with a licensed professional to get it done.
Some of these methods might sound weird or intimidating, and you may not want to try them. However, isn’t that what CrossFit is all about – getting out of your comfort zone? Try something out, you might be surprised.