How Can I Recover Faster?

Short Answer: Move, Eat, Sleep, Drink

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Foam rolling slowly moves the muscle fibres helping break up scare tissue and increases blood flow. If you roll onto a painful area it may be a 'knott'/adhesion.

 

Hold for 30 seconds on on these areas.

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8 Rolls before rotating to a different part of the muscle or a different muscle.

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Sports Massage does the same but someone else does all the work and they should be able to do a better job of it.

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Temperature change such as saunas and ice baths increases blood flow which carry nutrients to muscles and carries away toxins.

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Light Exercise also increases blood flow.

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Sleep allows the body to rest, recover and grow.

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Eat right ensure you are eating properly, follow the guidelines to check you're getting enough protein etc.

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Drink plenty of water being hydrated reduces the thickness of the blood making it easier for blood to flow around the body.

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Don't overtrain. Make sure you're giving your body a break with enough time to recover.