By Dan Kerrigan and Jim Moss
As firefighters, most of us come “pre-wired” with intensity, drive, and the tendency to test our limits. Our personalities and traits can help us to exceed occupational performance expectations; however, there is a time and a place to take the foot off the gas as well. In this article, we will share tips on how to improve both active and passive recovery as well as discuss the potential risks of overtraining.
In simple terms, rest and recovery can be divided into two components: passive and active. Let’s take a look at both and discuss their importance as well as techniques to improve our personal rest and recovery approach.
Passive Recovery
Passive recovery consists of sleep and rest. Fortunately for us, not only are they incredibly beneficial to our overall health and wellness, but they take the least effort of any recovery method we have at our disposal!
Sleep
We all know that getting 7-8 hours of uninterrupted sleep while on duty is essentially impossible to do consistently, so our attention needs to be focused on our sleep habits when we are not on duty. Proper sleep is linked with numerous health benefits. According to the U.S. Department of Health and Human Services Office of Disease Prevention and Health Promotion, these benefits include the following:
- Stronger immune system (and cancer prevention).
- Staying at a healthy weight.
- Lowering your risk for serious health problems like diabetes and heart disease.
- Reducing stress and improving your mood.
- Thinking more clearly and being more productive in school and at work.
- Making good decisions and avoiding injuries—for example, drowsy drivers cause thousands of car accidents every year.
Tips for Improving Sleep:
- Sleep in a cool, dark environment.
- Eliminate distractions and stimulants at least an hour before you go to bed. This includes smartphones and other electronics, scanners, radios, etc.
- Reduce or eliminate alcohol and tobacco intake, especially before bed.
- Exercise! Working out helps us fall asleep faster and helps us sleep better.
- If necessary, get a sleep study done. Some conditions may require professional intervention.
Rest and the 4 Rs of Strength Training
As much as we like to work out, our attention to post-workout recovery and rest days can actually help increase the benefits of the time spent in the gym. Thinking about strength training, for example, we are essentially applying resistance to those muscles. When we do this, we must allow those muscle groups to rest so that they can repair the microtears created in the muscles, which allows for an efficient and healthy recovery. It is for this reason, as we discuss in our book Firefighter Functional Fitness, we recommend at least 48 hours between workouts that use the same major muscle groups.
Active Recovery
To gain the most benefit from our physical training, we cannot forget to incorporate active recovery methods into our workout sessions. Active recovery consists of post-workout stretching (static stretching), self myofascial release (SMR, commonly referred to as foam rolling), and massage therapy.
Static (Post-Workout) Stretching:
Properly stretching our muscles post workout assists in helping our muscles to recover more quickly. Sets of “reach and hold” stretches of the muscle groups used during the conditioning phase of our workout should consist of 3-5 reps of stretches that last a minimum of 30 seconds at a time. Focus on your breathing, and remember that while we should feel some “therapeutic discomfort,” we should not stretch to the point of pain.
SMR:
This technique allows us to focus on specific muscles and “work out” adhesions and knots in those muscles by slowly and deliberately applying direct pressure. This process causes autogenic inhibition, essentially triggering your brain to send signals to the area to release tension. When foam rolling, find a knot and apply direct pressure for 30-60 seconds. This process may be painful, so take your time and breathe through the discomfort. On completion, you will find that your flexibility and mobility will be improved.
Massage Therapy:
Who doesn’t like a good massage? For massage to be most effective in aiding in recovery, it should be received as close to the end of your workout session as possible. However, massage is good for the soul any time we use it. It helps us to relax and “disconnect,” aiding in not only our physical health but our mental health as well.
Rhabdomyolysis
When it comes to working out, it is possible to train too much! Typically referred to as “rhabdo,” rhabdomyolysis is a potentially serious medical condition that, according to the National Institute for Occupational Safety and Health (NIOSH), can lead to a whole host of medical problems, including kidney damage, heart arrhythmias, seizures, nausea and vomiting, permanent disability, and death in some cases. Rhabdo can also cause the medical condition compartment syndrome, where reduced blood flow to a group of muscles that are contained within the same fibrous sheath can cause those muscles to die. Although not as common, it is a very serious result of muscle overuse.
Anyone can develop rhabdo, but NIOSH warns that certain occupations like firefighters, construction workers, athletes, military personnel, and those who tend to work in hot environments are especially susceptible.
Preventing rhabdo includes learning the signs and symptoms, allowing your body to acclimate to your environment before increasing effort or activity level, staying hydrated, and taking frequent rest breaks relative to your level of exertion or activity. You can learn more about rhabdomyolysis by visiting the NIOSH Web site.
O O O
As firefighters, our physical training is a requirement of our job; however, what we do with the time spent outside of the gym is equally, if not more, important. We must all focus on our sleep, rest, and recovery habits so that we can get the most out of our time in the gym and to improve our overall health and wellness, both physical and mental.
BIOS:
Dan Kerrigan and Jim Moss are the authors of the best-selling book Firefighter Functional Fitness: The Essential Guide to Optimal Firefighter Performance and Longevity. They speak internationally at fire departments and conferences, including FDIC International. Their mission is to “Create a healthier fire service, one firefighter at a time.” Learn more at FirefighterFunctionalFitness.com.
References
Kerrigan, D., and Moss, J. Firefighter Functional Fitness: The Essential Guide to Optimal Firefighter Performance and Longevity. Firefighter Toolbox. 2016.
U.S. Department of Health and Human Services Office of Disease Prevention and Promotion. Retrieved from: https://health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep. November 9, 2022.
Rhabdomyolysis. The National Institute of Occupational Safety and Health (NIOSH). Retrieved from: https://www.cdc.gov/niosh/topics/rhabdo/prevention.html. 2022.
Photos by authors
