Athletic Recovery and Training

Athletic RecoveryRecovery is an important, and often underappreciated, aspect of reaching your fitness goals. The more you push yourself and your body, the more important proper rest and recovery becomes.

Benefits of Athletic Recovery:

  • Improved recovery time
  • Increase workout effectiveness and maximize results
  • Decrease swelling, soreness, and stiffness
  • Identify potential problem areas
Our state of the art Athletic Recovery and Training Room is fully equipped with:
  • A massage table
  • IcePod personal hot and cold tub
  • E-stim for muscle stimulation and pain relief, Our National Board Certified Athletic Trainers with experience in professional sports, including Major League Baseball, will work with you to maximize your workout results by minimizing recovery time, aches, pains, and nagging injuries.
Techniques include:
  • Trigger point release therapy
  • Therapeutic sport massage
  • Joint manipulation
  • PNF strengthening techniques

Fortis’ Top 10 Tips for Recovery:

  1. Hydration – Water, water and more water. Hydrating before, during, and after workouts. At Fortis we have 2 filtered hydration stations with easy-fill bottle technology.
  2. Nutrition – Give your body the fuel it needs so it has the steam to do what you are asking of it – in and out of the gym. Eating a balanced diet of proteins, healthy carbs, fruits and vegetables, and limited fats is an important part of any training regimen. Eating within 20 minutes after a workout will help replenish your body with the proteins, calories, and electrolytes it needs. This will speed recovery and help rebuild the broken down muscle tissue.
  3. Active Recovery – We all feel like collapsing after a long workout but keep it moving. Lactic Acid build up in the muscles is one of the major causes of muscle soreness and stiffness. Lactic Acid can be avoided and counteracted by active recovery methods. These methods include low impact exercises such as cycling, elliptical, yoga, or jogging. This is to help flush the lactic acid from the body as you raise your heart rate increasing blood flow throughout the body.
  4. Stretching/Yoga – Sports fans and hard core athletes are finally learning the value of yoga. Yoga can challenge a marathon runner and linebacker in ways they never imagined-give it a try.
  5. Ice Bath - Fortis’ Athletic Recovery and Training room has one of the most cutting-edge personal Ice / Hot Tubs. The IcePod specifically designed for Fortis & YOGALUX is a single person cold and hot tub.
  6. Massage/Foam Roller – Fortis & YOGALUX Athletic Recovery and Training Room is outfitted with a massage table. This can be used for many activities including Active Release Therapy. Active Release therapy is a massage like technique that targets trigger points in the body to release tension in the muscles. Fortis & YOGALUX also has foam rollers for you to manually release trigger points. It is best to use foam rollers before and after any workouts. Foam rollers are a great way to release knots and tight muscles.
  7. Sleep/Rest – We all go, go, go – but we need to slow it down and reboot to let our minds and bodies recoup. When the body is asleep it rebuilds soft muscle tissue. This is another way the human body regenerates itself after a difficult workout.
  8. Maintain a workout routine – Be consistent and committed. Remember: no one ever said, “I wish I didn’t go to the gym today.” Ever get sore a day or two after your workout? This is called Delayed Onset Muscle Soreness (DOMS). The best way to alleviate DOMS is by continuously staying active and in a workout routine. While it is important to not perform the same exercises every time, it is important to maintain a good routine.
  9. Meditation/Visualization – The power of positive thought and visualization cannot be overlooked. Practice makes perfect, but visualizing what you want moves you closer to the goal.
  10. Listen to your body – Don’t ignore what your body is telling you. You know yourself better than anyone.