Welcome to Rising Traceuse A global resource for parkour athletes
Welcome to Rising Traceuse A global resource for parkour athletes

5 Powerful Recovery Tips for Parkour Athletes


Imagine this. Yesterday was a long, productive parkour training session, and you went home feeling like you could train for eternity. Today, you feel 10 years older and can barely roll out of bed without cringing. Maybe you've been training intensely for the past few weeks, and you are starting to feel it in your joints and muscles, never able to muster up the energy you once had. We've all been there.

Sore muscles and a tired body can really suck the life out of your parkour training, and if you keep training without proper recovery, you may also be damaging your body. The tips in this post have been repeated again and again by health experts and parkour athletes everywhere. Follow each one to recover faster and stronger, leaving you ready to conquer every obstacle during your next parkour training session.

Photo by Anya Chibis

Eat Powerful Recovery Foods


Why do so many parkour athletes ignore this tip? Eating nutritious food to refuel is one of the oldest tricks in the book, yet everyone seems to want fast food after training. Opt for foods that are high in vitamins, healthy fats and minerals that aid recovery. My favorite post-training recovery foods are bananas, which have plenty of potassium, carbs, manganese and other good stuff. Plus, all types of fruits and berries have antioxidants that protect your body's cells against damage. Nuts are another great choice since they are chock-full of protein, healthy fats and vitamin E to strengthen your muscles. Don't forget to load up on carbohydrates such as whole grains or fruits to replenish your glycogen stores and fight fatigue.

Get a Foam Roller and a Lacrosse Ball


Wouldn't it be great if we could get a free massage after every training session? That may be a distant dream, but foam rollers are the next best thing. Also known as self-myofacial release, foam rolling is a technique used by professional athletes, personal trainers and physical therapists everywhere to loosen up the muscles and reduce trigger points. Use your foam roller on your back, arms, calves, thighs, whatever. If you already have a foam roller, check out this site for some tips and techniques. My foam roller is the best thing that ever happened to my sore muscles. If you don't have one, buy a high-quality foam roller for yourself and thank me later.

Lacrosse balls can be used like a foam roller, but they provide a deeper trigger point massage and are more useful for those hard-to-reach muscles. You can also roll one under your feet while you sit at your computer desk to loosen up your sore foot muscles. If you don't have one yet, get one. The online store listed below has some good options.
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Don't Underestimate the Power of Sleep


If you're not getting adequate sleep on a regular basis, a little drowsiness is the least of your concerns. Studies show that a lack of sleep impairs physical performance as well as memory and concentration. Deep sleep is the prime time for your body to synthesize proteins, which are essential not only for fast climb-ups but for cell growth and repair. Get a good night's rest after a long day of training to recover faster, and sleep well before training for maximum strength and endurance.


Always Drink Water After Parkour Training


Drinking water to recover may seem obvious, but if that were the case, more people would actually be doing it. If I see one more traceur bring a two-liter bottle of soda to a parkour training session, I am going to tear that plastic bottle to pieces, which is basically what you're doing to your body when you fill it with some sugary battery acid instead of water after training. Drink water. Water is your friend. It will help you replace the fluids you lost while training. Bring a bottle of water to every parkour training session. In fact, bring a one-gallon jug of water. Yes, be that person. No one will judge you.

Take Some Days Off 


We all want to train every day, but that's not always the best idea. A few days off can do wonders for your body. Muscles take 24 to 48 hours to recover after a workout, and working the same muscles before that time can cause breakdown. When you don't give your body time to recover between parkour training sessions, you risk decreasing your productivity and impairing your performance.


There are plenty of parkour recovery methods out there, but these are some of the most essential. If "To Be and To Last" is your motto, never underestimate the importance of protecting your body both during and outside of your parkour training sessions. Have any tips I missed? Be sure to share in the comments below. Plus, don't forget to like Rising Traceuse on Facebook and follow on Twitter!