Sprint Lab

Recovery strategies

• Kieran Gillespie • Episode 11

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In this episode, we talk about recovery strategies - small and big.
What are the main pillars of recovery you should prioritise? What are the added 'extras' you can use to gain an edge?
Send Kieran and/or Alex a DM via Instagram if you have any follow-up questions you want us to discuss!

kieran_3_10-20-2024_154843

Right. Welcome back to sprint lab. Episode 11,

alex_3_10-20-2024_154842

11.

kieran_3_10-20-2024_154843

11. Got it. Right. Straight away. Come on. And today we are talking about, uh, recovery. So like how you should, uh, organize your week strategize to, uh, maximize your own recovery from either sprinting or long sprinting or lifting or anything really. So, um, yeah, we started off there, but yeah, go on

alex_3_10-20-2024_154842

Yeah, like I said, it's no good, like, being able to, all well and good for us to tell you, oh yeah, three sessions a week, or this, and then add plyos to your weekly thingy, but, if you're, like, not recovering between sessions, you cannot hit them with the intensity we're telling you to hit them at. So, these are some, I guess, like, uh, Science based approaches to improving recovery and I stress recovery rather than rest, okay? So simply lying there and I found this out myself like the hard way just lying on a bed Watching TV with your feet up is not an acceptable. It's not as good as as actively doing some sort of recovery technique and there's so many recovery techniques we can do, um, but eventually it'll catch up to you. Like there's a period where if, if you're not doing that much training, um, then just sit in there and resting is going to be fine. But after a certain point, you're going to need to really actively recover.

kieran_3_10-20-2024_154843

Yeah, I've got to say, though, there's been plenty of times where I've limped off the track with lactic in my legs and got in the car, drove straight home and just collapsed on the sofa and sat there for

alex_3_10-20-2024_154842

Yeah. I mean,

kieran_3_10-20-2024_154843

I'm sure a lot of people will be the

alex_3_10-20-2024_154842

yeah.

kieran_3_10-20-2024_154843

I know. You know, that's not ideal, then that's not ideal, but there's plenty of times where I've done that before. I'm just going to admit that right away.

alex_3_10-20-2024_154842

Yeah. I'd definitely do that. And please do still do that. Like that is, That is like the best thing about training is that you can just do that and not feel guilty at all. Um, but my point is that's not optimal recovery. Like if you're doing that every single session and thinking that you're like slowly but surely you're going to not be able to hit that next session as hard and you're going to need like a whole rest day. If you want to avoid that or like a rest week. That you can mitigate that by really, like, honing down on your recovery strategies. And I mean, like, sleep is obviously the biggest one.

kieran_3_10-20-2024_154843

Yeah, I was gonna, I was gonna say this actually. So, so the, the triad of, um, recovery in my opinion, like the, the, the stuff that you do before anything else is you sort out your sleep, how much and the content of your nutrition, um, how much you're eating and then your load management. So how much you're actually. Exercising, training, that kind of thing that, you know, sleep, training, load, nutrition are the three massive pillars and everything else is kind of like the spice on top, you know, it's, it's the, it's the extra stuff that if you're really training hard, you go into the well quite often, um, and you need to be doing alongside it.

alex_3_10-20-2024_154842

Yeah. Are we, I'm thinking we should go assuming that those three are all good.

kieran_3_10-20-2024_154843

Yeah. Let's touch on the basic kind of like what it needs to be, to be all good. And then we'll move quickly onto kind of favorite recovery strategies.

alex_3_10-20-2024_154842

So.

kieran_3_10-20-2024_154843

So yeah. Sleep. Eight to nine hours of actual sleep per night is ideal. Eight. Yeah. 89 mate.

alex_3_10-20-2024_154842

You need 89.

kieran_3_10-20-2024_154843

Eight. Eight to nine. Um, and that means like eight to nine of sleep, not of time in bed. So they're not the same thing. You're actually awake for quite a lot of the night. Um, on and off, you know, if, if in doubt, add an hour to how long you're in bed for, um, just to be.

alex_3_10-20-2024_154842

a half cycles. I don't know if it's the same with everyone, but I've always found that if I wake up after an hour and a half cycle, I'm, I'm not fine, but like, I'm a lot less. So if I got an eight hour sleep versus seven and a half, if I woke up after eight from when I went to bed or from when I fell asleep, um, I'd be more tired after the eight because I'd be in the middle of a cycle.

kieran_3_10-20-2024_154843

Right. Yeah. Yeah. I get what you mean. Yeah. Um, yeah, I'm just talking about like, from when your head hits the pillow, eyeballing it to when you're going to wake up. Um, like, generally you're going to be awake for about an hour during a, during the course of a night's sleep. Um, irrespective of like your cycles or whatever, some people are less, some people are much less, but I'm just talking about to be on the safe side at about an hour. Um, so if you want to get nine hours sleep. Be in bed for 10. Uh, essentially.

alex_3_10-20-2024_154842

And the key, the key with sleep is like, you want, you do sleep in waves and cycles, like without thinking about, um, and I think they say that you need a four or five because for each cycle, there's a little period. I think it's like a 20 minute period of, I can't remember if it's called beta wave sleep or something. I can't remember what it's called, but it's like your protein synthesis cycle. Age is where like all the proteins are being report like all muscles are being repaired or enzymes and stuff. Whatever protein is included in enzymes and everything that is like, it's prime time. So if you're getting 20 minutes of that per cycle, that's not a lot of time. That's why you need at least like four or five cycles.

kieran_3_10-20-2024_154843

Yeah. A hundred percent. Hmm.

alex_3_10-20-2024_154842

that is the main thing you want with recovery. You can eat as much protein as you want. Obviously nutrients we're going to get onto is key, but if you're not. Exactly. If you're, if you're not, if your brain is not telling it to circulate and pair everything that's damaged, then it's going to be really hard to do it throughout the day. Um,

kieran_3_10-20-2024_154843

Yeah, so the, the actual, uh, like share of deep sleep is biased towards the beginning of your sleep slightly. So you get slightly longer deep, um, sleep cycles earlier in the night than you do later on. And it's more towards REM sleep, um, later on. So that, you know, mental cognitive tasks, um, they tend to embed. Uh, in the long term, like later on into your sleep cycles. So, you know, like later hours in the morning, um, and then, you know, your deep sleep where you're repairing muscles and you're repairing structures in the body that tends to happen earlier in your night's sleep. So it's just a general pattern though. So it does shift depending on the night, the, the actual sleep habits that you have and whatever. Um, but yeah, you want to be getting less blue light exposure close to bed. You don't want to be eating very close to bed. You don't want to be drinking a lot close to bed because you just get up throughout the night and you don't want to be disturbing your sleep cycles. It's just general, like, common sense tips, really. Um, uh, yeah, because I don't want to spend ages on

alex_3_10-20-2024_154842

yeah, we want to move on to other strategies, but then nutrition,

kieran_3_10-20-2024_154843

Yeah. So you, I mean, in general eat 1. 2 to 1. 5 grams of protein per kilo body weight. Get your, um, caloric intake in throughout the day. You want to be in, if you're a guy, a trained male athlete will probably be burning two and a half to three and a half thousand calories, um, per day. That's probably the ballpark figure of where you want to be eating. Obviously, like. You know, it depends on the person depends on the size of the individual, but it's just a ballpark figure. And then women probably about, um, 500 to a thousand calories less. Um,

alex_3_10-20-2024_154842

um, and essential amino acids as well. You want to get a protein from a variety of sources, basically, because there are some essential amino acids, which, Like you can only get from certain foods, like not all, like not a lot of processed food will contain all of the essential amino acids. So it says high protein, but in terms of like, you need a variety of food, I think that's the key with most nutrition is a variety is like useful and we'll probably do a whole episode on nutrition and supplements one day, which we can go into this in a lot more detail, but. Yeah, and just keep it short, change it up every now and again if we can,

kieran_3_10-20-2024_154843

there are some foods that kill a lot of birds with one stone. Like eggs have, um, a majority or all of the essential amino acids in

alex_3_10-20-2024_154842

and yeah,

kieran_3_10-20-2024_154843

godly food intake if you want to just stack up on eggs, but that's not the only protein intake she'd have. Uh, so yeah, that, but it's worth saying that we are not, neither of us are registered like nutritionists or dietitians or anything like that. So this is just general advice that we've heard. We've read in literature that we're now just like coerent to

alex_3_10-20-2024_154842

yeah, yeah,

kieran_3_10-20-2024_154843

we found it useful. Um, so yeah, that a

alex_3_10-20-2024_154842

antioxidants as well. So, um, blueberries and dark chocolate, those are two examples that are very high in antioxidants.

kieran_3_10-20-2024_154843

I love

alex_3_10-20-2024_154842

never really loved it. Um, I only eat it because I know it's good for you. Well, it's not good for you. It's like it's high in calories. Which is what you've got to be careful of, but they've got those antioxidants in which are like, very good for removing damage within the body, which is strange because it's chocolate. But I

kieran_3_10-20-2024_154843

There's a,

alex_3_10-20-2024_154842

above 80 percent cocoa is I think that's like,

kieran_3_10-20-2024_154843

some people can't deal with the bitterness though, can

alex_3_10-20-2024_154842

I can't, yeah, that's why

kieran_3_10-20-2024_154843

Uh, you don't like it.

alex_3_10-20-2024_154842

I'm not a

kieran_3_10-20-2024_154843

I don't mind it. Maybe like I, there's a coffee shop. Um, I think it's a chain, but there's a coffee shop in Leeds where I live. Um, called Canoops and it's spelled like K N O O P S. Right. And they do, you can like request the percentage of. Like dark chocolate content in it. So like I had a hundred percent dark chocolate, hot chocolate once. Honestly, it was, it was weird. It tasted

alex_3_10-20-2024_154842

yeah, yeah,

kieran_3_10-20-2024_154843

Um, I didn't mind it, but apparently it gets, it gets mixed reviews because it's quite

alex_3_10-20-2024_154842

yeah, maybe I just need to grow up.

kieran_3_10-20-2024_154843

think you just, just take the a hundred percent hit one day, just get through it. Right. And then everything below that will feel sweeter.

alex_3_10-20-2024_154842

80 percent already, I might as well just go for the 100%.

kieran_3_10-20-2024_154843

Just firm it like it, like plunging into cold water. You just got to jump

alex_3_10-20-2024_154842

Yeah. It's like trying to get out of bed when it's cold. It's like, I'm already like awake and cold. Might as well get out of bed and still be cold.

kieran_3_10-20-2024_154843

Yeah. Yeah, exactly.

alex_3_10-20-2024_154842

Yeah.

kieran_3_10-20-2024_154843

Third, third and final pillar, really, that we said, load management. So that's just, you know, are you doing too much training? Um, if you're picking up overuse injuries, if you're picking up tendinopathies, um, any, any kind of like repetitive stress, uh, if you're feeling like very flat constantly, if you're feeling depressed or, um, I mean, depressed in every sense of the word, um, not just the actual psychological condition, like. You know, taking that, uh, training load off to an extent or adapting a lifestyle to be a bit less stressful as well can help with the overall load management of your week. So, um, if you have less to recover from, then the current recovery strategies that you have are going to go further for you, you know, it's literally like, yeah, if you're, if you're trying to spend, if you're trying to get a certain amount of food in your weekly shop and you're spending 60 quid, but you've only got 50, then you're not going to be, you don't want to go very far. But if you reduce your spend. Then your current capacity of 50 quid is going to stretch to your full shop. It's the same principle. It's, you know, so training, load, nutrition, sleep,

alex_3_10-20-2024_154842

Nice. Yeah.

kieran_3_10-20-2024_154843

then additional strategies,

alex_3_10-20-2024_154842

additional to that, I think it all stems to, you want to be, um, triggering, like we've said before in other pods, I think, we want to be triggering the parasympathetic response, or the, yeah, the parasympathetic response or nervous system in the body, which is like the slowing down of your heart rate, rather than the sympathetic response, which is speeding it up and being like, On like a lot of like fight or flight you the opposite to recover. Um, and if you slow that down, I think just breathing.

kieran_3_10-20-2024_154843

rest and digest.

alex_3_10-20-2024_154842

exactly. That can be achieved through breathing techniques. And then essentially, your body will just do its thing. You don't have to think too much about it. And then you can sit and watch TV and do its thing. That is one way like. If you are about to sit and watch TV, maybe just consider if you have time and the effort and patience to do it, just get your breathing right and then do it and breathing through your nose as well. I know that breathing through your mouth starts to trigger that like shallow breathing and you don't feel your lungs properly. If you can't feel your lungs properly, you're getting actually, it feels like it's hard, you feel like you're getting less oxygen, but you're actually using more of the oxygen you're breathing in.

kieran_3_10-20-2024_154843

Yeah. Okay.

alex_3_10-20-2024_154842

thing.

kieran_3_10-20-2024_154843

Yeah. Um, one breathing technique, breathing technique I found really useful. Um, it's to do with nose breathing. It's to do with belly breathing as well. So you've got to like take a really deep breath into your belly through your nose, but then take a sharp intake of breath when you feel like you're at capacity. So it's like, right at the end of it, you're taking it. It's obviously a bit longer than that to fill your lungs, but you know, you fill in your belly, then you fill in your rib cage as well. Okay. With that sharp intake and then you let it out really slowly through your mouth, like a trickle, like, um, and yeah, so the, the intake of breath. is a shorter period of time than the exhalation. You want to make the exhalation longer to activate that parasympathetic pathway. Um, and that's just something that has really helped me. Literally, you just make the exhalation as long as you can comfortably. You don't want to be like fighting for breath at the end of it because that obviously triggers the opposite response that you want. You want it to be comfortable, relaxed at whatever tempo you can manage, but big inhale, sharp inhale, then long exhalation.

alex_3_10-20-2024_154842

You see a lot of people that sleep as well with, uh. Like mouth tape.

kieran_3_10-20-2024_154843

I've

alex_3_10-20-2024_154842

Have you got it?

kieran_3_10-20-2024_154843

Yeah. I've got, yeah. One sec. Let me go again.

alex_3_10-20-2024_154842

Yeah. go and get it. So basically the mouth tape is just to stop you from breathing through your mouth. Here it is.

kieran_3_10-20-2024_154843

Yeah. Shout out to longevity, the company longevity. I get it on Amazon. Uh, I'm not getting paid for this.

alex_3_10-20-2024_154842

I will leave that out then.

kieran_3_10-20-2024_154843

this, these guys are good. The sleep tape is it's very, very sticky, right? So it takes a bit to peel it off your mouth at the end of the night, but that's good because you want it to actually stay

alex_3_10-20-2024_154842

Still got a tinge, so.

kieran_3_10-20-2024_154843

Uh, yeah, yeah, yeah. It's got, uh, it's like medical tape to be honest what it is. Um, but it looks weird

alex_3_10-20-2024_154842

Okay,

kieran_3_10-20-2024_154843

when it's over your mouth. It looks weird. I, you know, it's, it's good. It's improved my sleep quality.

alex_3_10-20-2024_154842

Nice. Yeah. Yeah. So yeah, it does. And it's just like I was saying, like, you just fill your lungs up properly. And yeah, um, a lot of the time, like, even when you've got like a blocked nose, if you just force force you to breathe through your nose, eventually it will be a bit painful, a bit uncomfortable at first, not painful, uncomfortable. And you feel like you're not getting enough oxygen, but eventually your airway just widens. I'm not saying your nose gets massive. I'm just saying like the airways up deep in your nose, just they widen and

kieran_3_10-20-2024_154843

Yeah.

alex_3_10-20-2024_154842

think um, you don't want to be like actively breathing. You kind of want it to be like Like you don't want the nose hairs to move, is like a cue. Like you just, the air will just eventually just pass, like it'll just go from here, which is low pressure, so oxygen will just flood in when, and then it will just flood out. This will just happen most of the time, that you're not aware of your breathing. When you're not thinking, a lot of the time, it's you guys just doing that.

kieran_3_10-20-2024_154843

Right. Everyone's breathing on manual. Listen to this

alex_3_10-20-2024_154842

Yeah, that's it. Yeah. and that's just what happens when you don't think about an elephant, you think about an elephant. Don't think about your breathing, you start thinking about it. Especially when it's at night and you're

kieran_3_10-20-2024_154843

Yeah, yeah, yeah. it's worth mentioning. I haven't woken up with, you know, when you wake up, wake up with like a dry mouth, sore throat when you're about to get cold or like a blocked nose. I haven't had a blocked nose or a sore throat upon waking up for like 18 months, a year, uh, since I've started mouth taping, it's been, it's legit. Like it works. Um, Yeah, but I'm not saying I haven't been ill in that time. I've had like minor illnesses, but you know, in terms of waking up with stuffy nose and sore throat, it's not happened. And that's the worst feeling in the world.

alex_3_10-20-2024_154842

Yeah now that's good

kieran_3_10-20-2024_154843

not, but it, you know,

alex_3_10-20-2024_154842

I can think of a couple things to ask but but that's interesting. I've not heard

kieran_3_10-20-2024_154843

yeah, yeah, probably. Um, anyway,

alex_3_10-20-2024_154842

I've

kieran_3_10-20-2024_154843

I see him all the time on TikTok,

alex_3_10-20-2024_154842

them.

kieran_3_10-20-2024_154843

like the, Oh guys, this has changed my

alex_3_10-20-2024_154842

Yeah, yeah, exactly, ones like that.

kieran_3_10-20-2024_154843

tape has made my sleep a hundred percent better. No, no, it's not like that. This is like,

alex_3_10-20-2024_154842

same people who go cold shower. I guess that's the next thing we can talk about.

kieran_3_10-20-2024_154843

minor investment, minor gains, but it's something that's made a bit of a difference. There you go. Uh,

alex_3_10-20-2024_154842

cold, cold therapy, cold showers, what do you think of them?

kieran_3_10-20-2024_154843

I think they've got their uses. I don't think they're like, I don't think you should be taking a cold plunge every morning unless you, you know, you're after something more than just recovery from running. Um, but you know, they, they definitely have their uses, um, but they've also got their cons to them as well. What about you?

alex_3_10-20-2024_154842

So I did like, uh, not when, not this with 2022 winter. Is it winter or is it autumn? It's like from September to, I

kieran_3_10-20-2024_154843

I think it's, I think it's awesome in that. Yeah.

alex_3_10-20-2024_154842

winter then. I did autumn of cold showers, basically cause our boiler wasn't very good. Like, yeah, it was really hot and so that's been fixed. I haven't really noticed much change. Like. To like personally that was what three months of cold showers. Um, and it was pretty cold during like the the months were cold as well

kieran_3_10-20-2024_154843

So you're talking about like, this was exclusively in the mornings, not after training, it was

alex_3_10-20-2024_154842

And there's whenever i'd have a shower

kieran_3_10-20-2024_154843

Oh, okay, right, yeah. Yeah,

alex_3_10-20-2024_154842

a cold one and I didn't really like like I felt good in there

kieran_3_10-20-2024_154843

rough. That is so rough, by the

alex_3_10-20-2024_154842

yeah, yeah. Bear in mind as well, like, for part of that, we didn't have Wi Fi. It's literally this point.

kieran_3_10-20-2024_154843

Where are you living?

alex_3_10-20-2024_154842

a hundred days with no Wi Fi, and then as soon as, like, the end of that, as it just started to get, the Wi Fi was still dodgy. The hot water wasn't working. And then

kieran_3_10-20-2024_154843

a full on, like, dopamine reset.

alex_3_10-20-2024_154842

We had, we had, um, my flatmate has a PlayStation PS5 and then we just got DVDs and like Josh gave us so many DVDs. Yeah. Yeah. Yeah. We got, we got through a load of movies and it was rough. And obviously you have data. So it's not, we're not like going to work every day or whatever. So it's not like I'm, I'm. Not with the modern world, but it was, yeah,

kieran_3_10-20-2024_154843

in a dojo all day.

alex_3_10-20-2024_154842

it was, it was a tough time. I'm glad that's it. But we, we took hot water and wifi for granted. We, we, we, we appreciated that when it came back

kieran_3_10-20-2024_154843

Yeah.

alex_3_10-20-2024_154842

Yeah. no, the point is I didn't really notice many benefits to my lifestyle. Um,

kieran_3_10-20-2024_154843

Okay.

alex_3_10-20-2024_154842

from having cold shower, but other people, it's the best thing that ever happened to them. So I'm not saying.

kieran_3_10-20-2024_154843

Yeah. Yeah.

alex_3_10-20-2024_154842

I can see like the mechanism for increasing metabolism. So, um, definitely like help burn fat and stuff, I guess. But yeah.

kieran_3_10-20-2024_154843

Yeah. Yeah. I think, I think it does have some benefits to do with that, but then also you've got to consider, um, that it's an additional stress, like cold water exposure or any kind of extreme environment exposure is additional stress. Um, counts just the same as training load stress. So, uh, if you're already overworked, if you're already struggling with, Um, your day to day, then adding in cold water therapy might, you know, it might, might not tip you over the edge, but it'll get you closer to it. You know what I mean? Um, so it's something to consider and also it reduces, um, general global, like bodily inflammation levels and inflammation is the first stage of healing. Um, so if you want to adapt from your, from your training, um, to an optimal level, submerging your limbs, the affected limbs in cold water, extremely cold environments, um, right after training all the time is going to impact your recovery. Um, over the longterm. So yeah, it might not be the absolute best thing to do if you want to adapt from training on a day to day. But if you're in the middle of a dense competitive period, if you're competing on back to back days and you just want to shift the soreness, um, that you might get the day after then hopping in a cold, like ice bath or cold shower or something like that, um, on the evening that you've competed, um, for the, to wake up the day after without any soreness could, you know, could be the

alex_3_10-20-2024_154842

Yeah, that's true. Yeah, like you said, they have their place, but I don't know whether it's something you have to do every week for. Um, however, cold, hot therapy, I can see more benefit for, because I think the next technique is just anything that helps increase blood flow to sore areas or areas is going to improve recovery. So whether that be like a massage, sports massage,

kieran_3_10-20-2024_154843

Mm

alex_3_10-20-2024_154842

acupuncture or something, I wouldn't get too much acupuncture, dry needle therapy, but every now and again, or hot, cold therapy, so like warm and then cold and a warm is just going to,

kieran_3_10-20-2024_154843

Like short, much shorter durations of E.

alex_3_10-20-2024_154842

So 10 minutes of warm, I don't know, hot water bottle on there. If you have like access to like a sauna and steam room, getting a sauna for 10 minutes,

kieran_3_10-20-2024_154843

lovely.

alex_3_10-20-2024_154842

cool off. What I would say is cool off. like your body temperature, let it drop a bit naturally and then get in a cold shower for like a minute rather than straight into a cold shower because the cold shower makes you really cold but it's only really the surface layer is cold that actually like you're still warming inside it's quite weird so

kieran_3_10-20-2024_154843

yeah,

alex_3_10-20-2024_154842

there's definitely ways to do that better but yeah like anything that's going to help like expand your And constrict and expand that, basically flush out any toxins and then get new nutrients that you've got from having a proper nutrition that we mentioned to those muscles is going to help massively as well.

kieran_3_10-20-2024_154843

Okay.

alex_3_10-20-2024_154842

only a certain amount of time in a day, right? So you just want to like lie in there and letting the body do it will eventually work, but you can just speed that up so much, especially if you're someone who wants to hit two sessions in a day or hit one session in the evening and the next session is going to be in the morning. Okay. There's only a limited time to, to recover by lying down. Um, so these are just things like, that just increase. of recovery, um.

kieran_3_10-20-2024_154843

Yeah. Little strategies. Yeah. Um, I, I dunno if you had any more. In terms of like the casual low cost interventions, but we could talk about, we could talk a little bit about, you know, stuff that you might go to a physiotherapist for, you know, something like that. So like for my injury that I had this year with my lower back, um, I got shockwave therapy for that. that's a passive intervention. I, I'm not actively doing anything whilst that intervention is occurring. Um, just the same as your cold water therapy is a bit of, it's an external intervention or passive, but you kind of just lie in there. It's a passive intervention a little bit. Um, but shockwave therapy is effect is effectively like a little, it's a little pen size thing that they, they press and they emit sound waves, like very high frequency sound waves into, um, your muscles and they penetrate quite deep. I think the deepest penetration, Oh God. I

alex_3_10-20-2024_154842

I wasn't going to react and then you went, oh.

kieran_3_10-20-2024_154843

furthest, I think the furthest that it goes into your musculature. There you go is, um, about, I don't even want to say it. It's like, it's like six to nine inches. Can this go in

alex_3_10-20-2024_154842

You're saying,

kieran_3_10-20-2024_154843

anyway?

alex_3_10-20-2024_154842

oh.

kieran_3_10-20-2024_154843

Anyway, lovely man called Ollie did this for me. Uh, I'm going to play into it now. I've done it now. I'm far enough into this. Um, Euphemism.

alex_3_10-20-2024_154842

I'll make a clip out of it, yeah.

kieran_3_10-20-2024_154843

yeah, yeah, definitely. Um, and yeah, it makes this like clicking sound essentially. It's like, um, and it, and it shoots these waves, um, into the affected area and it quite hurts a little bit, you know, it's like, like it's tender. If you've actually got an injury, then you can find it quite easily with, with the, with the shock waves. Um, but that, you know, really effective, uh, like chronic inflammation. Um, same thing with, um, Electromagnetic field like therapy. So EMF or PMF or anything like that, that that's pretty good as well. Um, and both of those have. basically no recovery curve to them as opposed to like, um, ultrasound, which, you know, is a bit, uh, flakier, I think in terms of the actual like immediate effect to it, and also it has a little bit of like a bruising effect sometimes. Um, but with shockwave and, and EMF stuff, like I was able to train straight afterwards with pretty good, um, post like treatment effect as well. Um, but obviously you need passive and active interventions to address an injury. It's not just one or the other. Um, you don't want to go down the route of like, Oh, I don't do anything to support like injury prevention, my body should just take care of itself. You know, that's obviously not the way forward. And then also you don't want to just Ibuprofen your way through every single injury that you ever

alex_3_10-20-2024_154842

You don't want to mass too much pain, yeah.

kieran_3_10-20-2024_154843

Exactly. Yeah. So, you know, there's, there's, you've got to come at it from both ends of the spectrum with this sort of stuff as well. If you're recovering from like an injury, yes, you may need immediate. Alleviation of that, any symptoms or whatever. But you also need to address the cause of the

alex_3_10-20-2024_154842

yeah. yeah. Like, masking pain isn't recovering, that's just delaying, like, it's just, it's stopping you from feeling pain. It might help you move on, but it's not, it's not treating the cause, is it?

kieran_3_10-20-2024_154843

Yeah, yeah.

alex_3_10-20-2024_154842

Yeah. Go to, go to Oli, get him 6 to 9 inch.

kieran_3_10-20-2024_154843

Oh my God. Hey, at least we, at least we're getting listening minutes outta this podcast. It's been the most interesting one.

alex_3_10-20-2024_154842

Yeah, it hurts. Apparently from Kira. Kira is quite of the day.

kieran_3_10-20-2024_154843

It does. I wasn't used to it. Oh God.

alex_3_10-20-2024_154842

Yeah. Nice. Um, and with that,

kieran_3_10-20-2024_154843

Yeah.

alex_3_10-20-2024_154842

so every is actually like, I know you went about this. It's a, it makes a clicker noise. Um, I, I actually like every now and again, I'll put on like, I can't remember what I think it's called is four, three, two Hertz frequency. Recovery sounds. Spotify.

kieran_3_10-20-2024_154843

Alright.

alex_3_10-20-2024_154842

And I first heard about it. It's just on like a,

kieran_3_10-20-2024_154843

I'm not gonna lie. This sounds like a complete gimmick,

alex_3_10-20-2024_154842

yeah, no, it was just, um, I thought I'd give it a go because I saw like, uh, Instagram real of this little baby crying and they were like, they played this sound and it was like recovery frequencies or something. And the baby just instantly just like fast asleep. Yeah, let me try that. So, um, it's so placebo probably, but yeah, um, there is stuff in sound frequencies, sound frequencies and recovery. With

kieran_3_10-20-2024_154843

hey, placebo, if it works, then use it

alex_3_10-20-2024_154842

is in fact,

kieran_3_10-20-2024_154843

that's another thing, regardless of what intervention it is, if you think it works and it feels like it works, it's probably worth doing anyway. You know, as long as it's not harming you.

alex_3_10-20-2024_154842

exactly. Yeah. Um, but yeah, same with sound frequency, you've got light frequency. So light therapy, heard of that one?

kieran_3_10-20-2024_154843

I've got, hold on a minute, let me, I've got another one of

alex_3_10-20-2024_154842

Oh, yeah.

kieran_3_10-20-2024_154843

I've got a big red light panel.

alex_3_10-20-2024_154842

Oh, cool. Okay.

kieran_3_10-20-2024_154843

at this. It's like a spotlight. Bye.

alex_3_10-20-2024_154842

Wow, how much was that?

kieran_3_10-20-2024_154843

I'm not, well,

alex_3_10-20-2024_154842

In excess of,

kieran_3_10-20-2024_154843

it was about, it was about 300 quid.

alex_3_10-20-2024_154842

jeez,

kieran_3_10-20-2024_154843

Yeah, but I'm not gonna lie. It's worth it. Um, you sit in front of that. I've got these like, you know, the, you know, the little mini goggles that you put over yourself when you go into a tanning

alex_3_10-20-2024_154842

Yeah.

kieran_3_10-20-2024_154843

right? It came with a set of them and it came with a set of really, really strong sunglasses type things as

alex_3_10-20-2024_154842

you have to wait?

kieran_3_10-20-2024_154843

put the tanning booth glasses on and you sit in front of the panel, like really close to it. You know, the ideal range is, I'm going to say the ideal distance away because it's another six inch joke. Um, as you sit quite close to it,

alex_3_10-20-2024_154842

least you know the measurement by heart, like, yeah. I say substitute military, I think. Yeah. And

kieran_3_10-20-2024_154843

if you sit quite close to it, then, uh, you're there for a decent amount of, you know, five, 10 minutes, um, feel so at peace, like it's really good at the brain, the, the, the red light waves actually penetrate through your skull, um, as well, they actually get to, uh, that, you know, that. Yeah, I need, I need to stop saying that. But they get, they get through your skull, uh, they go through bone and they can actually get to your brain and, and, you know, they get quite deep into, like, your musculature as well if, if, you know, it depends what wavelength of light you're using, obviously, but um, that's got, like, um, you know, a range of different wavelengths to it.

alex_3_10-20-2024_154842

Um,

kieran_3_10-20-2024_154843

it's, um, I mean, in short, like supercharges and mitochondria in cells. Um, so it's better for energy production and therefore healing, um, in, in cells. But that's, you know, there's a whole like complicated kind of pathway to it. Metabolic pathway.

alex_3_10-20-2024_154842

300 quid

kieran_3_10-20-2024_154843

Yeah. Yeah. Well, you know, I thought like it's worth trying out from a reputable source. Um, you need like.

alex_3_10-20-2024_154842

because the original like red light sort of thing comes from like sunrise and sunsets, doesn't it?

kieran_3_10-20-2024_154843

Yeah. Yeah. It's good to get early morning, like sunlight, sunrise exposure because of the wavelengths of light and more shifted towards the red end of the spectrum as our sunsets. Because, you know, everyone's seen a sunset, more red shifted the daytime. So, yeah.

alex_3_10-20-2024_154842

right now.

kieran_3_10-20-2024_154843

Um, another handy tip is if you're, um, you're lighting your room, uh, late at night or whatever, the actual, um, parts of the eye that stimulate like waking, uh, towards the bottom, the back and the bottom half of your eyeball at the back. So if you're, if light is positioned above your head height and shining down onto you, it hits the part of the eye that stimulates like waking, but if your light sources are lower, like during the evening time where you don't want to stimulate your waking senses, then. They'll, they'll hit the top of your eye and they won't stimulate the, um, the waking cycle.

alex_3_10-20-2024_154842

That's good. That's why I've got my LED lights under my bed.

kieran_3_10-20-2024_154843

There you

alex_3_10-20-2024_154842

Yeah.

kieran_3_10-20-2024_154843

a man, he's a man with led lights in his room.

alex_3_10-20-2024_154842

Oh God. A child then.

kieran_3_10-20-2024_154843

No, I was, I was meaning the stereotype, but there we

alex_3_10-20-2024_154842

Oh yeah. No, I'm Oh, whoa, whoa, whoa. For anyone who doesn't know, this is another joke, Yeah, a joke that we can't put in. A

kieran_3_10-20-2024_154843

This podcast has gone off the rails.

alex_3_10-20-2024_154842

Yes, um, this is definitely an adult R rated content now.

kieran_3_10-20-2024_154843

Hey, we've got it. We've got everyone marked as explicit anyway, I think. So it's all good. We can

alex_3_10-20-2024_154842

I mean, definitely swear on some of these.

kieran_3_10-20-2024_154843

Yeah,

alex_3_10-20-2024_154842

You can edit this one.

kieran_3_10-20-2024_154843

It's like a minefield editing this one. It's gonna be like, you missed something and it's gonna put a reputation down the toilet.

alex_3_10-20-2024_154842

Now you've got to have some comedy element, I think. Um,

kieran_3_10-20-2024_154843

Yeah, yeah, yeah.

alex_3_10-20-2024_154842

it'll do us a lot of good.

kieran_3_10-20-2024_154843

I think we've done all we need to do here. I think this is it.

alex_3_10-20-2024_154842

Yeah. Um, I'm never going to look at you the same way again, Kieran. But, thanks for coming on this episode.

kieran_3_10-20-2024_154843

Thank you very much for listening, everyone.

alex_3_10-20-2024_154842

one. Yeah.

kieran_3_10-20-2024_154843

Yeah, goodbye.