The Holiday Effect: Understanding Why Pain Vanishes on Holiday, Only to Return at Home

Picture this: You're lounging on a sun-kissed beach, savoring the tranquility of a well-deserved vacation, and suddenly, your chronic pain seems to vanish into thin air. Yet, as soon as you return home, it resurfaces with a vengeance. What sorcery is at play here? In this blog, we delve into the fascinating phenomenon known as the "holiday effect" to unravel the mysteries behind why pain disappears during holidays, only to reappear upon returning home.

1. Stress Relief and Pain Reduction:

• Holidays provide a much-needed break from the daily grind, offering a respite from stressors that can exacerbate pain. Reduced stress levels during holidays can lead to relaxation, improved mood, and decreased perception of pain.

2. Change in Routine and Environment:

• Stepping out of your usual environment and routine during holidays introduces novelty and distraction, diverting attention away from things that usually irritate you. Engaging in new activities, exploring unfamiliar surroundings, and breaking away from daily habits can contribute to pain relief.

3. Mind-Body Connection:

• The mind plays a significant role in pain perception, and holidays offer an opportunity to reset and recalibrate the mind-body connection. Positive emotions, such as joy, excitement, and contentment experienced during vacations, can trigger the release of endorphins and other feel-good neurotransmitters, providing natural pain relief.

4. Lifestyle Factors:

• Holidays often entail a shift in lifestyle habits, including changes in diet, increased physical activity, and more restful sleep. These lifestyle modifications can have a profound impact on overall well-being and pain management.

5. Returning to Reality:

• As the holiday euphoria fades and you return to the familiar routines and stressors of daily life, the protective shield of relaxation and distraction dissipates. The resumption of work responsibilities, household chores, and other obligations can reignite stress levels, exacerbating pain once again.

So what's the take home...? If you've experienced the "holiday effect", it's likely that there is something in your day to day lifestyle (or multiple things in your lifestyle) that act as a sensitiser. This could be negative emotions, sustained postures, stress/anxiousness, your diet, or simply your environment.

If it goes away when you're away, then is it really an injury? Ask yourself... What in my lifestyle could be contributing to my problem? Now, start chipping away.

Pain without Injury is Sensitivity

Pain without an apparent injury can be puzzling, but understanding the subtleties of sensitivity unveils a complex interplay of physical, chemical, psychological, and emotional factors. 

In this blog, we embark on a journey to explore the nuanced realm of pain, where sensitivity becomes the orchestrator, influencing the intensity of our experiences based on the status of each contributing element.  

Factors that contribute to being in a sensitised state are:

• Physical

• Chemical

• Psychological

• Emotional 

Physical Factors:  Sensitivity to pain can be influenced by physical conditions such as muscle tension, joint compression, and acute/chronic load. Recognizing and addressing these elements can significantly impact pain perception. 

Chemical Factors:  The body's chemical environment plays a pivotal role. Inflammation, neurotransmitter levels, and hormonal balance can heighten or mitigate sensitivity to pain. Dietary habits, hydration, and overall lifestyle contribute to this chemical symphony. 

Psychological Factors:  Our mental state, including stress levels, anxiety, and past experiences, shapes our perception of pain. Psychological factors can amplify or alleviate sensitivity, underscoring the mind-body connection in our experience of discomfort. 

Emotional Factors:  Emotions are powerful contributors to pain sensitivity. Depression, fear, or unresolved emotional stress can magnify the perception of pain. Conversely, a positive emotional state can act as a natural analgesic. 

More Than Just Physical Injury: Sensitivity challenges the traditional notion that pain is solely linked to physical injury. Understanding that various factors contribute allows for a more comprehensive approach to pain management. 

Individual Variability: Each person's sensitivity profile is unique. What might cause severe pain in one individual may be tolerated differently by another. Recognizing and respecting this variability is crucial in tailoring effective pain management strategies. 

have a problem you’d like some help with?

enter your details into the form and we’ll be in touch

Strategies for managing sensitivity require you to take a holistic approach addressing physical, chemical, psychological, and emotional aspects. This may include a combination of physical therapy, nutritional adjustments, mindfulness practices, and emotional well-being initiatives. It comes down to developing your self awareness and being mindful of which of these 4 factors might be heightening your sensitivity.

Pain without apparent injury is a dynamic experience influenced by sensitivity to physical, chemical, psychological, and emotional factors. Recognizing the interconnectedness of these elements opens avenues for more effective pain management strategies. By addressing the multifaceted nature of sensitivity, individuals can navigate their pain experiences with greater understanding and resilience. 

Tendon Strain and Nerve Sensitivity in Pulling Movements

Medial elbow pain during pulling movements is a common concern, often attributed to tendon-related issues. However, the intricacies of this discomfort extend beyond tendon strain. In this blog, we delve into the nuanced world of medial elbow pain, shedding light on the possibility that nerve tension and sensitivity might be crucial factors contributing to this often misunderstood condition.

Understanding the Symptom: Tendon vs. Nerve Sensitivity

Tendon-Related Strain:
Medial elbow pain is frequently associated with overuse or strain of the tendons, especially those connected to the inner part of the elbow. This strain can result from repetitive pulling movements, such as in weightlifting or certain sports activities.

Overlay of Nerve Tension:
What might seem like a straightforward tendon issue can sometimes be compounded by nerve tension. Nerves that run through the elbow can become compressed or irritated during certain movements, leading to heightened sensitivity and pain.

Symptoms and Indicators:

Tendon-Related Symptoms:

• Localized pain along the inner part of the elbow during pulling movements.

• Tenderness and swelling around the affected area.

• Gradual onset of discomfort with a specific motion

Nerve Sensitivity Indicators:

• Radiating pain or tingling sensations down the forearm.

• Increased sensitivity to touch or pressure around the inner elbow.

• Variability in pain intensity based on arm positioning or specific movements.

Navigating Diagnosis and Treatment:
Professional Evaluation:
Seek the expertise of a healthcare professional, such as a physiotherapist or orthopaedic specialist, for a comprehensive evaluation. They can perform tests to differentiate between tendon-related strain and nerve sensitivity.

Addressing Tendon Issues:
Tendon-related pain may require rest, ice, and specific exercises to promote healing. A gradual return to pulling movements, with attention to form and load, is essential.

Managing Nerve Sensitivity:
Nerve tension often responds well to stretching and mobility exercises. Addressing any contributing factors, such as poor posture or muscle imbalances, can alleviate pressure on the nerves.

Prevention and Long-Term Well-being:

Proper Warm-up and Mobility:
Prioritize a thorough warm-up routine that includes dynamic stretches to prepare the tendons and nerves for pulling movements.

Technique and Form:
Ensure proper technique during pulling exercises to minimize strain on the tendons and reduce the risk of nerve compression.

Balanced Training:
Incorporate a balanced training program that targets both pulling and pushing movements. This helps prevent overuse injuries and promotes overall joint health.

Medial elbow pain with pulling movements is a multifaceted issue that demands careful consideration of both tendon and nerve-related factors. Understanding the nuances of these symptoms allows for a more targeted and effective approach to diagnosis and treatment. If you or someone you know is grappling with medial elbow pain, seeking professional guidance is the first step toward a comprehensive and lasting solution. Remember, an accurate diagnosis sets the stage for a tailored and effective recovery plan.

A Sustainable Approach to Health and Fitness in the New Year

The New Year brings with it a surge of motivation, and for many, health and fitness take centre stage in their resolutions.

It's crucial to recognize that sustained change requires more than a burst of motivation.

Let's explore how to make your health and fitness resolutions sustainable by understanding your goals, focusing on outcomes, and integrating them into your routine.

1. Sustainability Over Intensity:

While the initial burst of motivation might have you eager to hit the gym with full force, sustainability should be the cornerstone of your approach. It's not about the intensity of a single workout but the consistency of your efforts over time. Start with manageable goals that align with your lifestyle, gradually increasing intensity as your fitness journey evolves.

2. Define Your Outcome, Not Just Actions:

Rather than fixating on the number of training sessions per week, shift your focus to the outcomes you want to achieve. Ask yourself, "What do I want to feel or accomplish?" Whether it's increased energy, improved mood, weight loss, or enhanced strength, defining specific outcomes provides a clearer roadmap for your fitness journey.

3. Calendar Commitment:

One effective way to foster sustainability is by integrating your health and fitness goals into your calendar. Treat your workout sessions with the same level of importance as any other commitment. Whether it's scheduling specific workout times, planning meal prep sessions, or allocating time for self-care, putting it in your calendar enhances accountability and makes it a non-negotiable part of your routine.

4. Making It Stick:

Sustainability in health and fitness is not about radical changes; it's about creating a lifestyle that supports your well-being. By embracing a gradual and consistent approach, focusing on desired outcomes, and integrating your fitness routine into your schedule, you set the stage for long-term success. Remember, the journey to a healthier you is not a sprint but a marathon, and each step forward, no matter how small, is a victory worth celebrating.

Following these steps, you're not just starting a new chapter; you're rewriting the narrative of your health and well-being - potentially for a lifetime.

May this year be a journey of sustainable growth, resilience, and lasting health.

Happy New Year!

Why Your Fitness Journey Shouldn't Wait for 100%

Embarking on a fitness journey is often seen as a daunting task, especially when waiting for our bodies to feel 100% ready. However, the truth is, you don't have to be in perfect shape to start. In this blog, we'll explore the idea of embracing imperfection and why waiting for that elusive 100% might be holding you back from a transformative and empowering fitness journey.

1. The Myth of Perfect Readiness:

The belief that you need to wait until your body feels absolutely perfect before starting your fitness journey is a common misconception. Life is dynamic, and our bodies are constantly evolving. Waiting for the ideal moment might mean missing out on the opportunity to gradually build strength, stamina, and overall well-being.

2. The Power of Starting Small:

Small, consistent efforts can make a significant impact over time. It could be a short walk, a few minutes of stretching, or a gentle workout routine. These small steps not only contribute to physical improvements but also build the foundation for a sustainable fitness habit.

3. Listening to Your Body:

Acknowledging your body's signals is crucial, but it's equally important to discern between discomfort and pain. Waiting until you're completely pain-free might mean delaying your fitness journey indefinitely. Learning to listen to your body, understanding its limits, and gradually pushing those limits in a controlled manner can be a more realistic and beneficial approach.

4. The Psychological Boost:

Starting your fitness journey, even when your body isn't at 100%, can have positive psychological effects. Taking action, no matter how small, generates a sense of accomplishment and boosts your confidence. This mental resilience is a powerful asset on your journey towards improved health and fitness.

In the realm of fitness, waiting for your body to feel 100% ready is a notion that often hinders progress. Instead, consider the power of starting small, listening to your body, and embracing imperfection. Your fitness journey is not about reaching an arbitrary level of perfection; it's about the ongoing process of self-improvement. So, lace up those sneakers, take that first step, and remember, every journey begins with a single move, not when your body feels 100%, but right now.

Why Your Active Job Might Not Be Enough

If you've ever thought, "My job keeps me active, so I don't need to exercise," you're not alone. Many folks with physically demanding jobs believe the same. But let's break it down a bit. This blog is about why relying only on your job for physical activity might not cover all your fitness needs, and why doing some targeted exercises can help you stay fit and healthy for the long run.

1. Balanced Activity for a Balanced You:
Sure, your active job has you moving around a lot, which is great. But here's the thing—those movements might not cover all your body's needs. Some muscles might be getting stronger, but others could be left out. When you add in some specific exercises, you're like a superhero making sure every part of your body gets the workout it needs.

2. Training Cardio and Stressing Your Energy Systems:

Your active job might get your heart pumping, but are you making it stronger? That's where aerobic fitness comes in. It's like giving your heart a workout. And then there's metabolic conditioning, which helps your body use energy better. Ignoring these basics could leave you feeling tired and less ready to take on the challenges of your active job.

Why Exercise Matters: Keeping You Going for the Long Haul:

Exercise isn't just something you do for fun. It's like putting money in a savings account—it pays off in the long run. By doing targeted exercises, you make sure your body can handle all the twists and turns your active job throws at it. It's not about replacing what you do at work; it's about making sure you can keep doing it for a really long time.

Exercise isn't just a bonus; it's your secret weapon for a healthy and strong career that lasts. Remember, it's not about doing less at work—it's about doing more for yourself so you can keep on being the superhero of your active world.

Two Key Factors Creating Sensory Overload For Headaches

Headaches, often described as a throbbing discomfort or a relentless pressure, are a common yet intricate phenomenon. While the sensation of pain in the head can have various origins, a significant contributor is often sensory overload—a result of multiple triggers converging simultaneously. In this blog, we shine a light on two crucial triggers that we can actively address: neck tension and jaw tension.

The Symphony of Sensory Overload:
Headaches, far from being standalone discomforts, are often the result of sensory overload. Our modern lives bombard us with stimuli—from bright screens and loud noises to stress-inducing situations. When these triggers converge, the nervous system can become overwhelmed, resulting in the manifestation of headache symptoms. Recognizing this intricate interplay is the first step toward effective headache management.

Key Trigger 1: Neck Tension—The Unseen Culprit:

Neck tension, a silent but potent contributor to headaches, often stems from underlying musculoskeletal issues, poor posture and stress. When the muscles in the neck tighten, they can cause a ripple effect, radiating pain to the head. Addressing neck tension involves a comprehensive approach, including ergonomic adjustments, targeted exercises, and sometimes professional intervention such as chiropractic care or physiotherapy.

Key Trigger 2: Jaw Tension—The Clenched Connection:

Jaw tension, frequently linked to stress or teeth grinding (bruxism), is another notable headache trigger. The jaw and head share a close anatomical relationship, and tension in the jaw muscles can radiate upward, contributing to headache symptoms. Solutions for managing jaw tension may include stress reduction techniques, internal jaw and cranial manual therapy, jaw exercises, and, in some cases, dental interventions to address bruxism.

Navigating the Path to Relief:
Understanding the multifaceted nature of headaches allows us to approach relief comprehensively. Managing sensory overload involves lifestyle adjustments, stress reduction practices, and identifying and addressing specific triggers. For neck tension, a combination of ergonomic improvements, exercises, and professional care can provide relief. Similarly, for jaw tension, a holistic approach encompassing stress management and targeted interventions can significantly alleviate symptoms.

Headaches, often the result of a sensory symphony playing in our daily lives, are not insurmountable challenges. By recognizing the impact of sensory overload and addressing key triggers like neck and jaw tension, we can pave the way to effective headache management.

Remember, the journey to headache relief involves unraveling the layers of triggers, embracing lifestyle adjustments, and seeking professional guidance when needed. In doing so, we empower ourselves to navigate the path toward a more pain-free and balanced existence.

Shoulder Pain with Tingling Fingers: 3 possible reasons!

Shoulder pain accompanied by tingling sensations in the fingers can be a perplexing and uncomfortable experience.

While these symptoms may seem isolated, they often serve as signals from your body, hinting at underlying issues that require attention. We explore three potential culprits: Thoracic Outlet Syndrome (TOS), underlying neck problems, and compressed nerves within the shoulder.

Thoracic Outlet Syndrome (TOS):
Thoracic Outlet Syndrome is a condition where the nerves or blood vessels between the collarbone and first rib are compressed.

This compression can lead to shoulder pain and tingling in the fingers. Individuals experiencing TOS may notice symptoms worsen with certain arm movements or sustained positions.

Understanding the intricate anatomy of the thoracic outlet is crucial in identifying and addressing this potential cause of discomfort.

Underlying Neck Problems:

Shoulder pain and tingling fingers may also be linked to underlying neck problems.

Issues such as herniated discs or nerve compression in the cervical spine can manifest as referred pain in the shoulder and sensations of tingling in the finger

It's essential to consider the holistic connection between the neck and shoulder regions, as symptoms originating from the neck can often radiate to other areas.

Compressed Nerve in the Shoulder:

A compressed nerve within the shoulder, often arising from conditions like rotator cuff injuries or inflammation, can lead to a cascade of symptoms. Shoulder pain and tingling in the fingers may be indicative of nerve impingement.

Understanding the specific nerve pathways and their potential compression points in the shoulder is vital for accurate diagnosis and targeted treatment.

Shoulder pain accompanied by tingling fingers serves as a complex puzzle, and deciphering its meaning requires a nuanced approach.

Whether it's Thoracic Outlet Syndrome, underlying neck problems, or a compressed nerve in the shoulder, each potential cause demands attention and understanding.

If you're experiencing these symptoms, seeking professional evaluation and diagnosis is crucial for effective management and relief.

Let us know if we can help.

The Art of Load Management: A Key to Injury Prevention and Optimal Performance

It's not uncommon to push our bodies to their limits.

However, the delicate balance between progress and potential injury hinges on an often overlooked principle – load management.

Whether it's the acute load of intense workouts over a four-week period or the chronic load of sustained activity without adequate deloading for 12 weeks or more, understanding and mastering load management is paramount.

In this blog, we delve into the intricacies of load management, exploring how it can prevent injuries, enhance performance, and foster a sustainable approach to health and fitness.

Understanding Acute Load: The 4-Week Culprit:

The acute load refers to the intensity and volume of training over a short period, typically four weeks. Many injuries or flare-ups occur when individuals inadvertently subject themselves to excessive acute loads. It's crucial to be mindful of the gradual build-up of pain. If you've recently introduced new activities or intensified your workout routine, this could be the trigger. The key takeaway is to consider the impact of recent changes and recognize that the body needs time to adapt.

The Chronic Load Conundrum: A 12-Week Odyssey:

Chronic load involves the sustained, long-term stress placed on the body through consistent physical activity. When individuals neglect to incorporate deload phases – periods of reduced training intensity – for 12 weeks or more, it can lead to overuse injuries. Reflect on your training history; when was the last time you allowed your body a period of active recovery? Understanding the chronic load can unveil the reasons behind persistent pain or recurring injuries.

The Importance of Deloading: Allowing the Body to Breathe:

Deloading is not a sign of weakness but rather a strategic move to optimize performance and prevent injuries. It involves reducing the training volume and intensity periodically to provide the body with much-needed recovery. Deloading allows tissues to repair, mitigates the risk of overuse injuries, and fosters long-term athletic development. Incorporating deload phases every 4-6 weeks is a proactive strategy to ensure the body remains resilient and responsive.

Load management is an art that involves navigating the delicate balance between challenging our limits and allowing our bodies to recover.

Whether it's the acute load of a rigorous month or the chronic load of continuous training, recognizing the signs and implementing strategic deloading is key.

If you're experiencing a gradual build-up of pain, reflect on recent changes in your routine or consider when you last embraced a deload. The journey to optimal performance and injury prevention begins with the mastery of load management – a cornerstone for a sustainable and thriving fitness lifestyle.

Injuries and Fatigue: What You Need to Know to Train Safely

Have you ever felt a muscle spasm towards the end of big really intense workout in the gym?

Whether it’s from training with your PT, smashing through a Crossfit class or pushing yourself at an F45 gym, we often see patients who sustain minor injuries under fatigue..

That little pull in the lower back,

Twinge through the shoulder,

Catching in the knee!

It doesn’t happen right away. It’s usually the last set of Squat Cleans, final round of Kettle Bell swings or the nasty little finisher your trainer gives you at the end of the session.

If this sounds familiar to you…

Here’s Why It Happens

Throughout a workout your body actually undergoes multiple changes including:

• Physical movement and mechanics
  does your first rep look and feel exactly the same as your last one!?

• Adjustment to basic respiration
  (you start breathing harder right!?)

• Chemical changes
  (ever felt the burn from lactic acid build up!?)

You even experience..

• Psychological changes
  (I know I have to constantly focus on my mindset to keep pushing toward the end of a workout)

What this means…

If you can perform a repetition of a movement, let’s say a deadlift, extremely well in your first 10 reps this doesn’t equate to you being able to perform the same quality of deadlift under fatigue.

Okay, so we know fatigue changes things (you probably knew that to some degree already).

Question is, how do you manage these changes?

Three Steps to Reduce Risk of Injury Under Fatigue

1. Develop proficiency in the movement skill

2. Incrementally increase strength loading to build tolerance.

3. Work on your proficiency of movement under incrementally increasing fatigue

How quickly you move through these three steps really depends on the ‘skill level’ required for the movement.

For example,

Olympic lifting variations    VS    Burpees, air squats, rowing erg

Performing a large number of burpees or air squats or calories on the rower could be deemed as much safer due simply because they require less skill.

Olympic lifts are not only more technical but involve greater loads.

In other words, they require more movement proficiency, have greater strength demands and are harder to perform under fatigue!

Applying these 3 steps to any strength program, rehab program, general training will ensure you are doing everything you can to stay healthy and we know what that means → more gains.

Recovery: The Forgotten Child of Training

Coaches, trainers and the like put plenty of time and effort into developing the perfect training program.

But what happens after each session or game?

I know at our touch footy comps, grabbing a cold one after the game is not uncommon. Obviously there are better ways to recover than going to the esky.

Question is,

What’s the Right Option for Optimal Recovery?

Recently there has been an increased focus on the importance of recovery to enhance performance. However, with so many different methods advocated and very limited research available to guide our decisions the jury is out on the best way to recover.

Our bodies are remarkable systems which adapt to the physiological demands we place on them. There are so many protocols for training and athletic development. Yet when it comes to recovery – well it’s not so clear…

To start with, let’s have a look at,

Recovery for Performance
The ‘Big 2’

1. Sleep

I believe this is the most important recovery strategy. Mum always told me as a kid I needed to go to bed early, get a good nights sleep before a big game!

I’m sure many of you have similar memories.

Now I know why…

Sleep deprivation has been shown to have negative impact on your:

• Endocrine function

• Cognitive function

• Pain perception

• Performance

• Metabolism

• Immunity

• Mood

• Etc…

Essentially it affects your body’s ability to function. And isn’t recovery designed to improve how well your body works….

If sleep is number one, a close second when it comes to recovery is,

2. Nutrition

Replace Fluid, Fuel and Encourage Repair

Nutritional guidelines will vary based on your goals however in general should involve:

1. Replacing fluids

   1. As a guide for every 1kg of weight loss during exercise, 1 litre of water should be consumed.

2. Replacing fuel

   1. Carbohydrates will be the major fuel supply during activity, replacing these following activity is particularly important. Appropriate carbohydrate rich foods should be consumed within a 2-4 hour period after exercise.

3. Repair

   1. If you train hard, early intake of essential amino acids helps promote recovery of protein building which breaks down during prolonged and high-intensity exercise.

To understand how your body would best be rehydrated and refuelled speak to a nutritionist/dietician who is familiar with sports energy requirements.

So you have the ‘Big Two’ when it comes to recovery.

What are the other options?

Unlike sleep and nutrition, it’s hard to create an order of importance for the other recovery
modalities. But let’s take a quick look at:

• active + passive recovery

• hot and cold treatments

• stretching, and

• massage

Active Recovery

Involves low intensity work performed after exercise. It has been demonstrated to be most effective following longer duration activities. Why?

• It stimulates blood flow

• Fosters the removal of metabolites, particularly blood lactate. (the presence of blood lactate following exercise may hamper subsequent performance)

Active recovery can be performed through running, pool or cycle modalities. Will it prevent muscle soreness after training? Debatable…

Passive Recovery

Following a high intensity, short duration exercise, passive recovery involving low intensity aerobic activity like cycling on a stationary bike, has been shown to reduce fatigue levels.

It is thought that passive recovery promotes the resynthesis of a protein called phosphocreatine, which facilitates performance outcomes following high intensity work.

Cold Treatments (e.g. cryotherapy, ice baths etc…)

Intented to treat symptoms of exercise-induced muscle damage. Their application constricts blood vessels in muscles thereby lowering the oxygen requirements of tissues and blunting any inflammatory response.

Research has demonstrated improvements in sprint performance, endurance parameters, jump performance and strength following cooling techniques. There are also various other positive cardiovascular effects from cold water techniques.

Hot Treatments (e.g. spas and saunas)

There is not a lot of research out there to guide best practice when it comes to hot water treatments for recovery. One study showed deep water running for three consecutive days following intensive exercise to reduce muscle soreness and speed up the restoration of muscle strength.

Stretching

Often the go to for many people, stretching is potentially one of the most controversial topics.

While there are some isolated studies which show improvements on performance following stretching, from the majority of research there is very limited evidence.

This is not to say that stretching doesn’t

• improve tissue compliance

• reduce muscle tone

• increase joint range of motion.

So don’t completely drop your trigger balls, resistance bands and foam rollers yet.

Massage

Has been purported to have numerous effects on sports recovery…

• Increasing local blood flow to remove metabolites and mobilise inflammatory markers (active recovery is better for this)

• Reduce muscle spasm/tone. Anecdotally, there is evidence to support these claims however there is limited research on direct links

• DOMS. While there is some evidence from studies that massage helps reduce post-exercise soreness, its effectiveness in improving muscle function is less convincing.

As a general rule, for massage to be effective treatment needs to be administered within two hours following exercise.

The science of recovery and how to best enhance performance is still evolving.

It seems that sleep and nutrition are the best avenues for optimising recovery at this stage. However there is enough evidence out there to target your recovery based on your desired outcome.

If you have any questions when it comes to recovery, hit me or the team at Balance Health and Performance up for some recommendations.