Recovery is an essential part of athletic performance, especially for CrossFit athletes pushing their limits. As a pelvic health physical therapist specializing in female athletes, I know recovery isn’t just about rest—it’s about intentional strategies to improve performance and prevent injuries.
Two techniques I highly recommend for recovery are body tempering and breathwork. Both are powerful tools for soft tissue health, reducing tension, and improving recovery, helping you to perform your very best. With all that to say, during this post we're going to dive into these two different recovery techniques, learn what they are and why they're so beneficial for you.
What Is Body Tempering?
Body tempering is a form of soft tissue work that uses weighted cylinders or rollers to apply deep, sustained pressure to muscle groups. This technique helps release tension, improve blood flow, and enhance tissue recovery. It’s like foam rolling, but with added weight to create a deeper effect.
For CrossFit athletes, who often deal with tight quads, hamstrings, and lower backs, body tempering can be a game-changer. Oh, and did I mention I provide this recovery service to my patients?
Benefits of Body Tempering
There are several benefits that come from practicing body tempering techniques. Here's just a few to note:
Improved Muscle Recovery: The deep pressure encourages better circulation, helping remove waste products like lactic acid while bringing in oxygen and nutrients.
Enhanced Flexibility: By reducing muscle tightness, body tempering can improve range of motion, essential for movements like squats or overhead lifts. Learn more about the benefits of mobility in CrossFit athletes at the blog post here.
Pain Relief: Whether it’s soreness from a tough WOD or chronic tightness, body tempering can help release trigger points and reduce pain.
How to Use Body Tempering
Body tempering is best done post-workout or on recovery days. Typically I recommend body tempering on large and major muscle groups for the best benefit. Here' just a few examples of how you can incorporate body tempering into your recovery routines:
Quads and Hamstrings: Lay the roller across your thighs, and let it apply sustained pressure for 1-2 minutes.
Glutes and Lower Back: Sit or lie on the roller to target these areas, especially if you’ve been doing heavy lifts or running.
Calves: Roll the weighted cylinder gently to reduce tightness after activities like box jumps or double-unders.
I would also encourage you to work with a professional who is familiar with body termpering when first starting out. This ensures you learn the proper techniques in order to gain the most benefit and reduce risk of misuse.
Next Up: Breathwork
I know you're probably tired of me constantly talking about breathwork, but really, it's a game-changer. It's more than taking deep breaths—it’s a strategic way to reset your nervous system, improve core stability, and optimize pelvic floor health.
For female athletes, who can experience pelvic health dysfunction, pain, and core weakness, breathwork can transform your recovery and performance.
If you're interested, learn more about common pelvic health dysfunction in the female CrossFit athlete at the blog post here.
Benefits of Breathwork
As I mentioned before, there are various benefits that come with implementing breathwork not just into your fitness routine, but also into your daily life.
Nervous System Regulation: Intentional breathing calms the “fight or flight” response, promoting relaxation and recovery.
Core Stability: Proper breathing engages the diaphragm, helping improve core and pelvic floor function - key for safe lifting technique.
Stress Relief: Recovery isn’t just physical—it’s mental. Breathwork helps reduce stress and improves focus.
You can learn more about the benefits of intentional breathwork at the blog post here.
How to Practice Breathwork
If you're looking to start implementing breathwork into your routines today, here are a few breathing techniques to try:
Diaphragmatic Breathing: Lie on your back with one hand on your chest and one on your belly. Inhale deeply through your nose, letting your belly rise. Exhale slowly through your mouth. Repeat for 2-3 minutes.
Box Breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold for 4 counts. This method is excellent for calming the mind and body.
Conclusion
Recovery is essential for the female CrossFit athlete aiming to push their performance while staying injury-free. Incorporating intentional techniques like body tempering and breathwork into your routine can make a world of difference—not just in how you feel after a workout, but in how you show up for the next one.
Whether it’s relieving muscle tightness with body tempering or resetting your nervous system through breathwork, these methods support both your physical and mental recovery. And recovery matters as much as your training.
Ready to take the next step? If you or someone you know is struggling with pelvic health issues like peeing your pants, pelvic pain, or pelvic heaviness during workouts or just everyday activities, reach out! We can create a plan that supports your goals in the gym while keeping the pelvic floor front and center.
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