Hello guys and welcome to a new video
and today it's all about regeneration.
Especially if you train multiple times a
week
or if you're having more matches during
a day during a long competition for
example
it is extremely important to regenerate
as fast as possible
and you've probably already had that
feeling of
very tired muscles and that you couldn't
perform during the last matches in a
tournament for example
or that you just cannot train with the
same quality
on the last day of the week compared
to the first day.
So today i want to show you a few tools
that can maybe help you to speed up
your recovery,
maybe feel better after a hard training
after a hard day of tournaments
and i will also explain you when and
how you should use those tools.
I'm pretty sure you've all have seen
this one here: the black roll.
Probably you've also tried it out
already or maybe using it on a daily
basis
and you can really see it all over the
place. There's such a huge hype
about the black role over the last
couple of years. Today they are already
coming in many different shapes and many
different colors
and the question is how much does the
black roll really help to regenerate or
when does
it make sense to use it? There just
recently has been a big
meta-analysis of
different studies,
all looking at the effects of the black
role and i think there are some
really interesting things and facts
about it. The study says that
the biggest effect probably you have
pre-workout so
if you use the black roll before you
work out before you
have a competition you can increase your
mobility
without decreasing your performance.
So for example if you do long stretching
then you also increase your mobility but
you will probably
or you will get slower, you will decrease
your performance. With the black roll you
can increase the mobility
without that negative effect. You can
also
increase your performance even a
little bit so
the effect is quite small, you can see
it here with the percentage
but maybe those percent can help you
to win in the end.
But i think the most interesting thing
about that analysis is that they
couldn't find any
significant effect on the
regeneration if you use the black roll
after your workouts or after your
competition.
I think most people are using the black
roll quite excessively after competition,
after workout
but yeah there's no real evidence that
the recovery process
gets speeded up by it but there is one
thing i want to point out and
if you're feeling better after rolling
after a match
then you should definitely do it because
it can reduce the
the muscle pain, muscle soreness and just
increase
or improve your well-being after a hard
training, after a hard session.
So i think this is a really important
point.
There's one disadvantage in my eyes
about the black roll  that you can only roll a full
muscle, you cannot really go
into some trigger points and go deeper
into the tissues
and i think especially after a
competition that is sometimes what i
really would like to do. If i see there's
a hard spot here in my calf or my
shoulder i want to go
in there and that is quite hard with the
black roll because you only can
roll the full muscle so i think there
are two
great things to do exactly that and on
one hand
you've probably also seen that.
Black roll also has these balls but also
just a normal lacrosse ball. They are
very cheap they can do the trick as well
and with those you can go really deep in
into the tissue
you can focus on certain
trigger points
and i think especially here in badminton
the shoulder
sometimes has a lot of work to do and
also
the muscles feel really tired and you
feel really a lot of tension at
different points.
So with the ball you can really go into
these trigger points
and in my experience that helped me a
lot to release a lot of tension there in
the muscles
and i felt a lot better when I was
using one of these balls after a
competition or after a hard training.
So lately there's one more new trend
about these
massage devices and i was a bit
skeptical in the beginning
i have to say but now i'm definitely
satisfied
with these massage guns. So the gun is
using
vibrating pulses and you can go over
all the muscles you want
and you don't need a lot of power. You
can just massage yourself
and it's really comfortable and really
relaxing after a hard match or
after a hard tournament. I always found
it a little bit annoying to use the
black roll for example
because for example when i was rolling
my legs
i always had to go up here on my arms to
put pressure on
and it was not relaxing at all for my
upper body for example. So
it was nothing i i was looking
forward to do
using the black roll but now with the
gun i'm really looking forward to
the end of the session because it just feels really good i'm
enjoying using it
and i can just recommend you if you're
training a lot, if you're having hard
competitions
and try it out and i'm pretty sure you
will also be
satisfied. In the beginning those devices
were quite expensive
but now they are really affordable and
they also come
in quite handy with a small bag and you
can carry them with you easily
and you don't have to charge them so
often because the battery for this one
here lasts four hours.
So you can use it for many trainings,
many tournaments without recharging it. This one i'm using here is really
affordable and
you can switch between four different
intensity levels and you also have six
attachments you can put in here always
depending on what kind of muscle
you want to massage. I will link this one
here in the description below
and there you will also find a code
where you get 10% off,
so yeah definitely have a look at it. So
when you're doing a lot of sports, having
a lot of training, competition
but also when you generally have a lot
of sore muscle and muscle pain
i think this is the perfect tool for you
to help you relax,
and yeah just give yourself a nice
massage from time to time.
So my conclusion is all these things can
definitely help you to
regenerate or at least feel a lot better
after a hard training, after a hard
session
but as i said, try it out it's also a
very individual thing.
All the studies also showed that there
are interpersonal differences
and there's no tool that fits everybody
and fits everybody the same way.
But if you take regeneration really
serious those are three things
i think you should consider and maybe
put into your bag
and take it with you to training or to
the competition.
So thank you so much for watching i hope
you liked this one and if you're
interested in the topic of regeneration
i think there are so many more things
like sleep, nutrition
but also having a cold bath what
you've probably already seen.
So let me know in the comments if you
want to hear or learn more about this
and otherwise as usual don't forget to
hit the like and the subscribe button
and then i hope i see you in the next
video!
