My Olympic Recovery Routine

My Olympic Recovery Routine

By 3 X U.S. Olympian: Maggie Malone Hardin

My recovery is the most important part of my process to making another Olympic team.


Sleep, soft tissue work, supplements, etc are a huge part of my success. Especially as my body ages in this sport, I need to take recovery more serious than when I was 21– the body just doesn’t work the same anymore!


So, one of my weekly routines includes a sauna and ice bath contrast. My husband is half Finnish and this has been a part of the Finnish culture for generations. As I sit in the sauna it can become excruciating. You want to escape as you feel yourself getting cooked from the inside out.


As I approach the cold. I always find an intention that I want to bring into the cold. I repeat it over and over. I “control the dance.” I don’t let it control me. The breath is the most important part. I control the breath with intentional and forceful inhales, and relaxed exhales. The intention pulls you through.

  • Sauna- 15 min @ 190 degrees + humidity

  • Ice tub- 3 minutes @ 40 degrees or lower

  • Repeat 3x

Benefits Include -

  • Helps promote production of both heat shock proteins that reduce neuroinflammation, and cold shock proteins, that strengthen the immune system.

  • Detox toxins from body

  • Optimizes blood circulation

  • Natural skin rejuvenation

  • Flushes lactic acid from muscles

  • Enhance energy levels

  • Minimizes joint inflammation

  • May help reduce likelihood of Alzheimer’s

  • + more

I not only feel the physical benefits of this routine, but the mental as well. I have never felt mental clarity like after my contrast. It also develops discipline and the ability to accept the discomfort.


2 Challenges:

  1. Sauna and Ice Bath - 10 minutes in sauna and 2 minutes in cold. Repeat 2x.

  2. Ice Bath- Create an intention, focus on breath for 5 minutes. Don’t let breath control you.


Hope you guys enjoy my recovery! Would love to see you try and hear your thoughts.

- Maggie Malone, 3x U.S. Olympian

#OlympicMindset

 

 

 

 

 

 

 

 

 

 

 

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