Post Training Recovery

Recovery = Growth.

This sections covers what to do following and between your Strikeback sessions.

Delayed Onset Muscle Soreness (DOMS)

Delayed Onset Muscle Soreness (DOMS) is a normal part of starting or returning to training. It usually shows up 24–48 hours after a session and can feel like stiffness or tenderness in the muscles you’ve worked. While it can feel uncomfortable, it is a normal part of muscle adaptation and repair. 

Managing DOMS

    Cold Therapy (Ice/Cold Water): Use within 24 hours of your session to reduce inflammation.

    Hot Therapy (Heat Packs/Warm Water): Use after 24 hours of your sessions to reduce stiffness and soreness.

    Active Recovery: Gentle movement like walking, cycling, slow shadow boxing, or swimming can reduce pain by increasing blood flow.

    Nutrition: Consume adequate protein to aid muscle fiber repair.

    Hydration: Ensure you stay properly hydrated during and after sessions.

    Self-Massage/Foam Rolling: Eases stiffness and increases blood flow.

    Stretching

    While stretching doesn’t directly reduce DOMS, it plays an important role in improving flexibility and mobility. Over time, this helps you move more freely, perform better in training, and feel more capable in everyday life.