Post-Open Recovery: How to Bounce Back
Is your body feeling sore, stiff, or inflamed after the CrossFit Open? Focusing on recovery is crucial to ensure you can return to training refreshed and ready to go. We spoke with two experts in the field, Danny Sayandan from The Livewell Clinic and Hattie Hewitt from MAP Online, to get their advice on recovery after the CrossFit Open.
Q: If people are feeling quite broken/stiff/inflamed after the open, what would you recommend they do? How long should they wait to go back to normal training?
Danny: After the CrossFit Open, it's important to prioritise recovery. Increased rest, hydration, low-intensity movements (such as walking or stationary cycling), and gentle movement such as 20-minute stretch routines can help promote circulation and reduce inflammation.
It's also important to listen to your body and not push too hard too soon. The length of time to return to normal training will depend on individual factors such as fitness level and how taxing the workouts have been on your body. It's best to be mindful of your body or if you're not sure, drop us or your trainer a message for more personalised advice.
Hattie: If you've trained normally through the three weeks, I'd suggest you take a week or at least 3-4 days a little easier after the final week - especially if you've repeated any of the workouts. Take the time to note if any areas are particularly sore or stiff and aim to do a MAP flow or two which focuses on these areas.
Q: What recovery protocol do you recommend after the open?
Danny: Recovery protocol after the CrossFit Open can include activities such as trigger pointing, foam rolling, stretching, yoga, or other mobility work. Adequate hydration and nutrition are also important for recovery. Active recovery workouts, such as swimming or biking, can help promote blood flow and reduce muscle soreness. Additionally, getting enough sleep and managing stress can also help with recovery.
Here is an example Recovery WOD that you can incorporate into your busy schedules.
1 minute x erg/down ups air squats/inch worms
1 minute loaded stretch (empty barbell good morning)
1 minute static stretch (pancake stretch)
1 minute loaded stretch (kettlebell/banded reverse nordics)
1 minute static stretch (couch stretch).
Make sure to keep it nice and light. You are looking to perform roughly 20 repetitions in the minute.
Hattie: Take a few days to check in on how your body feels and consider taking out one or two higher intensity pieces in that first week.
Q: What benefits do sports massages and dry needling have on recovery?
Danny: Sports massages and dry needling can have several benefits for CrossFit athletes. Sports massages can help increase blood flow and promote muscle relaxation, which can aid in recovery and improve flexibility. They may also help reduce muscle soreness and improve range of motion.
Dry needling involves using thin needles to stimulate trigger points in the muscles, which can help relieve muscle tension and reduce pain. We provide sports massages and dry needling at the clinic delivered by our qualified and experienced team to help you keep doing what you love to do. Click the link to book your first session at www.thelivewellclinic.co.uk/book.
Q: What benefits does a mobility program have? How long before you should expect to see results?
Hattie: The benefits are numerous, including:
Access to a fuller range of motion meaning better adaptation to training
Injury and niggle prevention and reduction
Better mind body connection
Results depend on frequency of flows - but typically within just a week to a couple of weeks and you’ll begin to notice improvements in range of motion as well as reduced general stiffness. The more flows you do - the quicker you’ll see results.
Q: Any other post-Open tips?
Hattie: It’s a great time to reassess your goals but an even better time to reset and focus on the basics. Mobility is the bottom of the performance triangle and a brilliant way to ensure you’re getting the most from your training is to maximise your movement potential as well as reduce your risk of injury due to poor joint range. MAP makes it simple - just open the site, click and flow.
What you can do now
Be sure to follow Danny, Hattie and @morelifeadventures on Instagram and like the MLA Facebook page to stay up-to-date with more expert tips on recovery and optimising your long-term performance.
♡ Team MLA