Dealing with the Aches: Recovery Tips for Aerialists
When you first embark on your journey as a beginner aerialist, you're signing up for more than just the beauty of flight and the thrill of defying gravity. You're stepping into a world that challenges your body in new, exciting ways. Whether you're navigating the complexities of the aerial hoop or the flowing movements of aerial silks, it’s almost a rite of passage to encounter a few bruises and muscle aches along the way. Understanding how to manage these signs of your dedication is crucial for your health and your growth in aerial classes.
Understanding the Aerialist's Body:
As an aerial instructor, I often remind my students that our bodies are the very instruments we play to create those stunning aerial routines. Just like any high-performance tool, the body needs maintenance. In aerial arts, your muscles, connective tissues, and even your skin are put to the test. From the grip of your hands to the wrap of the silks around your limbs, every contact point is a potential site for bruising. The good old 'lyra kiss' or 'silk hug' might leave a mark, but it's also a testament to your hard work.
Muscle soreness, scientifically known as delayed onset muscle soreness (DOMS), is the body's response to the stress of physical activity — a natural outcome of the novel demands placed on your body by aerial hoop and silks routines.
Immediate After-Care for Bruises:
I remember my first major bruise from an aerial hoop training session (it was on my lower back doing stars on the bar on hoop); I wore it like a medal, but I also made sure to treat it right to reduce swelling and aid healing.
Arnica is valued for bruising treatment due to its anti-inflammatory properties that help reduce swelling and pain. It boosts circulation, speeding up the healing process, and possesses mild analgesic effects for pain relief. Additionally, arnica supports the natural healing process by stimulating white blood cells to clear out damaged cells. Flavonoids in arnica also help strengthen blood vessels, further aiding in bruise recovery. It is important to use arnica only on unbroken skin and to test for any allergic reactions before widespread use.Personally I like Weleda Arnica balm, I recommend it to everyone who comes to my classes and struggle with bruises.
Persistent bruising can sometimes be a sign of Vitamin C deficiency. Vitamin C, also known as ascorbic acid, is vital for the synthesis of collagen, an essential component of blood vessels. Collagen strengthens the capillaries (tiny blood vessels), making them less prone to breaking under the skin, which is what causes a bruise. When your body is low in Vitamin C, it can't produce as much collagen, weakening your blood vessels and making them more susceptible to bruising from even minor bumps and knocks. So if you're noticing that you bruise easily and often, it might be worth looking at your diet to ensure you're getting enough Vitamin C from sources like citrus fruits, strawberries, bell peppers, and leafy greens, or discussing with a healthcare provider about whether a dietary supplement might be appropriate for you.
Strategies for Alleviating Muscle Soreness:
Active recovery is a gentle yet effective way to alleviate muscle soreness. Engaging in low-intensity exercises increases circulation, facilitating nutrient delivery and waste removal in your muscle tissues. A gentle walk or a yoga session the day after a rigorous aerial class can work wonders.
Enhancing Recovery with Magnesium and Electrolytes:
Hydration and proper nutrition also play pivotal roles in muscle recovery. Muscles need protein to repair themselves, and water helps in flushing out the toxins, so remind yourself to fuel up and drink plenty of fluids.
Magnesium plays a pivotal role in muscle recovery. It helps with muscle contraction and relaxation, which can reduce soreness and prevent cramping — a common issue for aerialists. An adequate intake of magnesium can be attained through diet or supplements, especially if your routine is particularly strenuous. Always consult with a healthcare provider before starting any supplement regimen.
Electrolytes, on the other hand, are essential for the hydration process. They balance fluids within the body, support nerve function, and are crucial for muscle function and repair. An imbalance can lead to muscle weakness and excessive fatigue. Using an electrolyte replacement during and after long sessions can help replenish the salts lost through sweat and keep your muscles functioning optimally.
Self-Myofascial Release (SMR) and Collagen Repair:
Tools like foam rollers and massage balls can target specific muscle groups, helping to work out the kinks. Self-myofascial release techniques improve blood flow and relieve tension, essential in the world of aerial arts where every muscle counts.
Self-myofascial release (SMR), such as foam rolling, can be immensely beneficial when incorporated both on the day of training and during the 48-hour window post-workout. Initially, after aerial work, your muscles are filled with tiny micro-tears. It's a natural and expected result of the physical demand placed upon them. Collagen acts as a repair agent, 'filling in' these microscopic injuries much like cement fills cracks, supporting the muscle fibers as they heal.
However, this healing process has its complexities. If collagen isn't managed properly, it can lead to the formation of adhesions—those "pesky dysfunctional knots" that every aerialist wants to avoid. These knots can result in stiff, painful muscles that are prone to re-injury.
Engaging in SMR immediately after training can help keep the muscles pliable and aid in the dispersion of collagen across the affected areas. Waiting for about 48 hours before the next SMR session is crucial. This pause allows the collagen to set in properly without disruption, promoting effective muscle fiber repair. Resuming SMR after 48 hours then helps in preventing the collagen from forming those tight, hardened masses that can limit your movement and cause further issues down the line.
By understanding and applying these concepts, aerialists can greatly enhance their recovery and maintain the health of their muscles. Integrating these practices into your regular routine will support your passion for aerial arts, making those climbs, drops, and holds just a little smoother each time.
The Role of Proper Warm-Up and Cool-Down:
One of the first lessons in any reputable aerial hoop tutorial should be about the importance of warm-ups. Engaging in dynamic stretches and light aerobic activity preps your muscles and your mind for the session ahead. Likewise, a proper cool-down is your body's chance to ease back into its resting state, helping reduce soreness.
Long-Term Recovery Strategies:
Diverse training can benefit your body and your aerial artistry. Cross-training builds resilience in different muscle groups, while scheduled rest days are sacred for recovery. I always advise my students to listen to their bodies and embrace rest as part of the training process.
Sleep cannot be overstated; it's when the magic of muscle repair happens. In the silence of the night, your body is hard at work fixing the micro-tears from that day’s practice.
An anecdote I share is about a week I packed with aerial classes, only to find my performance waning. It was a stark reminder that overtraining can lead to diminishing returns. Rest is not laziness; it's an investment in your next performance.
The 10 signs that you may be overtraining
Narrowing it down to the 10 most noticeable signs of overtraining, one might focus on the following symptoms:
1. Persistent Muscle Soreness: Chronic soreness that doesn’t resolve with usual recovery practices.
2. Stalled Progress: Plateaus or regressions in training progress, despite increased effort, can be due to not allowing enough recovery time.
3. Fatigue: Unrelenting tiredness that isn’t alleviated by rest or sleep.
4. Insomnia or Restless Sleep: Difficulty in falling or staying asleep, despite feeling fatigued.
5. Decreased Performance: A decline in performance levels, such as reduced strength, agility, and endurance.
6. Mood Changes: Increased feelings of irritability, depression, or a noticeable decrease in motivation.
7. Difficulty Concentrating: Overtraining can affect cognitive functions, leading to trouble concentrating or a feeling of "brain fog."
8. Appetite Loss: A significant decrease in appetite that is out of character.
9. Chronic or Nagging Injuries: Overuse injuries that don’t heal or minor injuries that become chronic.
10. Loss of Enthusiasm for Training: Less interest in training sessions, which may have once been the highlight of one's routine.
These symptoms are more apparent and can be more easily self-monitored on a day-to-day basis. They serve as important indicators that an individual needs to reassess their training intensity and recovery strategies.
When to Seek Professional Help:
While bruises and soreness are typical, sometimes they can signal that something more serious is afoot. If you experience disproportionate pain or if a bruise doesn't start to fade after a few days, it's time to consult with a healthcare provider.
For persistent muscle pain, professional therapies like physiotherapy can offer tailored interventions to aid recovery and prevent future injuries. Don't hesitate to reach out; it's better to address a small issue before it becomes a serious setback.
Embracing the world of aerials means embracing every aspect of the practice — the highs, the lows, and the bruises in between. Proper after-care and recovery strategies are your allies, ensuring that your body can continue to perform the art you love.
Your journey as an aerialist, whether you’re just starting with aerial hoop tutorials or advancing in aerial silks, is a testament to your strength and dedication.
For more resources, you can check my other blog post on 4 reasons why you should take rest days in aerial.
Another blog that you might be interested in is a guide to injury prevention and recovery strategies.
