Recovery Methods

Massage Therapy

Anyone who has spent any amount of time playing sports or training for fitness will tell you about the power of massage. For those of you doing CrossFit, you play harder than most, so it makes sense that massage should be a part of your recovery routine.

Benefits of massage therapy:

  • Improves blood circulation
  • Improves flexibility
  • improved power and strength
  • Decreases inflammation
  • Improves respiratory functions
  • Stimulates the immune system
  • Improves lymphatic movement to break up and release toxins
  • Decreases stress and anxiety.

Contact on of our MassageFIT Therapists to start making this a part of your recovery routine!

Stretching / Yoga

A lot of the movements we perform in CrossFit provide a dynamic stretch. Being able to perform a full squat with an upright torso indicates a decent amount of flexibility and body control. Put a bar overhead while performing this squat and flexibility requirements just went up a notch. The list goes on.  However, for many of us, a more direct approach to stretching is required to work out those tough areas. We are lucky enough to have Yoga Instructors in our own facility, use them!

Self Myofascial Release

This offers the same benefits as massage, to a lesser degree, but you can do it at home on your own. Think of it as “maintenance work” that you can do in between your massage therapy sessions.  The most common tools used are a Foam Roller, The Stick, and a Tennis Ball or a Lacrosse ball.  All of these are available at our facility, just ask us how to use them and we’ll demonstrate them for you.  Highly recommended to make them part of your daily routine.


Arguably the most important recovery method – a good night’s sleep.  Unfortunately, most people don’t sleep as well as they should. Here are some quick tips to maximize recovery:

  • Keep the room on the cool side.
  • Stay away from electronics 30-60 minutes before bed. Let your mind unwind. Grab a “brain-candy” novel and relax.
  • Get rid of all light in your bedroom. 100% darkness. No alarm clock, no cell phone, no TV, no nightlight in the hallway. Black out material on the windows, no stars, no moon, no street lights. It should be so dark that your eyes don’t adjust if you happen to wake up.


Food is more powerful than any sleep medication. Get your nutrition balanced on a consistent basis and you’ll notice a huge difference in your sleep patterns. Read more details on our Nutrition Page.

Active Recovery

Most people think when they get sore (or hurt) that they should do nothing. When in reality, they should remain active. This doesn’t mean full tilt 100% competition mode, but it does mean taking the muscles and joints through a full range of motion, getting blood flowing to the area that is sore or hurt, and being consistent about it.  This could mean going for a walk, bike ride, swim, or high repetition squats (one of our favorites for rehab).

Ice Baths

Fill a bath with cold water and a couple bags of ice. Hop in for 5-10 minutes. You’ll be short of breath, your lips might turn blue, and it might hurt, but you’ll feel completely refreshed when you get out and warm up. I generally save this method for after really difficult conditioning workouts.

Disclaimer: some people say it does nothing (including recent studies that show no benefit), but some say that it makes them  feel like a million bucks.  Maybe it’s a placebo effect. Our response is – if you feel better – who cares?

If you ever have any questions about recovery after your workout, never hesitate to call us at (859) 317-9568 with any questions you have!

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