There are many ways you can recover after a hard workout. But there are some that are better than the rest. You are not the only one who may be wondering what these two ways are. And you could ask, why only two? Well, these techniques are special in the form of proven results. These have been taken from hundreds or thousands of people who have experienced these two and they are in general agreement that they have healed quicker. Healing is not the same as relaxing or even repairing. Healing is when your body gets stronger than before, not just back up to where it was. We commonly misuse the term, but the healing process specifically has a phase where the tears, rips, and muscle soreness is fixed and made tougher.
Ice and pressure
Many people don’t like to use heat or ice after a workout because it can feel really intense. Your body has only just finished a hard workout, your blood is pumping and you don’t need or want anything that will interfere with that. However, ice and pressure are both needed if you want to recover fast. And this type of healing actually works. The good part is, it only needs to last a few minutes.
You can use pressure wraps or just use a belt to tie the ice pack onto yourself. What you should do is find somewhere to lie back and relax. The ice is going to be intense and the pressure is going to make your body feel stiff around the area. You can do this in bed actually, it just solves the issue of having a frozen arm or leg, as you can tuck yourself under the covers when you’re done.
Joint pain
Not many people know what a Chiropractor actually does. Take for example this service, Dr. Evan and Dr. Callan both received their doctorate in Chiropractic from Life University. But what does that mean? They use the most specific, scientific chiropractic techniques in the world. So the way they work is backed up by science. They heal joint pain above all else, but you never know, they could release some muscle tension due to their techniques.
The key to this type of healing is, they, first of all, use the body’s innate ability to heal itself. This is done without the need to twist or pop your joints in order to remove the nervous system interference. This is key for the spine. They use specific and gentle adjustments instead, backed up by scientific studies. They will track and adjust your appointments so you can keep going until they see that the body has begun to heal itself due to the release of pressure.
These two techniques have been shown to work. There is no doubt that ice and pressure work. It may be uncomfortable but it will only last a few minutes. Chiropractors have shown that their techniques have evolved, from loud pops to scientific-based gentle adjustments.
As a long-distance professional driver, your eyesight is, of course, one of the most vital parts of your job. It’s not easy to take care of your eyes and general health when you are on the road all the time and concentrating for hours on end. Plus, as you age, your eyes’ capabilities will naturally decrease with time.
But of course, you are taking your own life in your hands as you get behind the wheel each day. This means it is of high importance that any eyesight issues you have are resolved to maintain your own safety and the safety of other drivers and pedestrians.
Read on to find out three ways to look after your eyes as a long-distance driver!
Regular Eye Tests
As a driver, it is crucial that you have regular eye tests. Even if you have never experienced issues with your eyesight and you don’t wear glasses or contacts, regularly testing your eyes will pick up any changes in your needs. Around once a year, you should visit an optometrist who will test your eyesight and determine whether you need glasses.
Eye tests are also important because they pick up any further issues with your eye. Using a machine called a phoropter is used to examine your eye closely, checking out any abnormalities that could become issues down the line. As a driver, these eye tests should be part of your routine in order to stay safe on the road. If you do need to order some prescription glasses, find deals at Eyeglasses.com.
Appropriate Breaks
Just like any job that requires concentration, taking regular breaks is very important. As a long-distance driver, you likely understand the importance of taking breaks for tiredness as part of your safety procedures.
Appropriate breaks are not just helpful to make sure you aren’t driving tired; they also help give your eyes the regular rest they need. Your eyes are just like any other organ in your body – they cannot function at 100% concentration for hours on end. Don’t ask your eyes to run a marathon for you every day – give them the breaks they need.
The Right Diet
Your eyes respond to a good diet just like other parts of your body. Eating well on the road can be very tricky, and it’s hard not to live up to the trucker stereotype of a junk food diet! However, eating fresh food if and when you can seriously improve your overall health, including your eye health.
Living over the road where your home, office, kitchen, and the vehicle is all one can be overwhelming and stressful. Stress can cause headaches, muscle tension, difficulty sleeping, irritability, and negatively affect our immune system. We all know that stress is not suitable for us physically or mentally. However, how do we keep stress from manifesting itself into our daily lives?
Life Is About Choices
The great American philosopher, Ralph Waldo Emerson, wrote a letter to his daughter who was worried over a mistake she had made. This is what the letter said:
“Finish each day and be done with it. You have done what you could. Some blunders, losses, and absurdities no doubt crept in; forget them as soon as you can.
Emerson’s quote serves as a reminder that we must give ourselves permission to make a few mistakes, be imperfect, and “fall off the wagon” from time to time. Accept what you were able to accomplish and leave yesterday in the past. Do not let stress and mishaps prevent you from moving forward.
An article that appeared in Medical News Today discusses how “overwhelmed and stress, in common terms, is a feeling people have when they are overloaded and struggling to cope with demands. These demands can be related to finances, work, relationships, and other situations, but anything that poses a real or perceived challenge or threat to a person’s well-being can cause stress.”
You may not always be able to control what happens in your daily life, but you can practice healthy habits to manage stress.
10 Ways You To Reduce Stress and Overwhelm in Your Life:
Get up a few minutes earlier than planned and take some time to be silent, meditate, and visualize how your day is going to be great.
Allow others to help you. If they did not want to help, they shouldn’t have asked. And that my friend is not your concern.
K.M.S. (Keep Mouth Shut). This single piece of advice can prevent an enormous amount of trouble, concern, and pain. Ask yourself: “is what I am about to say helping or hurting”? And go from there.
Eat right. Start with one right choice. An apple. A glass of water. No need to bulldoze your life today. Just add in one new food or drink more water and see where it takes you.
Laugh—every single day. Laugh. Laugh so hard you cry. And better yet, laugh with a friend. Laughter releases endorphins that you desperately need to stay happy.
Surround yourself with people who lift you rather than tear you down.
Take ONE DEEP BREATH before you say or do anything more.
Be kind to unkind people. Kindness matters. Being kind doesn’t mean you agree with them or even want to be their best friend. But if you won’t be helpful, then who will be?
Meditate, pray, practice yoga. When is the last time you unplugged with something that will plug you back into life? Ensure you check out Mother Trucker Yoga’s Online Membership site as drivers just like you can come together and get fit inside and outright from the cab of your truck.
11. Look After Your Back. Getting regular massages and looking after your spine and back muscles will make it a lot easier for you to feel at ease, especially if you’re sitting for many hours a day. If you have any pains in your back, you definitely need to see a good chiropractor and let them help you.
Finding the best overwhelm and stress relief strategies may take some time. Do not give up if one doesn’t work; move on and try another. However, it is essential to keep looking for the tools that will help you manage life’s ups and downs healthily. Keeping stress at a manageable level is vital for your overall well-being.
Surround yourself with people that support you in your journey and leave those that do not, behind. You will not regret it. Too many people in today’s world have come to normalize stress. Do not be that person. Identify your stress triggers and then take action to dismantle that stress. It may feel like work in the beginning, but in the end, you will feel the effects of a happier, healthier life.
Don’t be that person that wears their stress like a badge of honor and as a result, you are not only unhappy but stuck in life. When I am feeling stressed, stuck, or overwhelmed I get up and get moving. When I do that, I breathe more deeply, my blood circulates, feel-good chemicals and hormones are pumped to my brain and I FEEL BETTER.
The world tries to complicate our health, but I want to simplify it for you. Today, do one thing that makes you feel good. Do one thing that makes you smile. Do one thing that gets you up and moving. I promise you, that you won’t regret it.
It can be hard to get moving, stay fit and be active whether you are a truck driver, a traveler, or a commuter, being in the driver’s seat all day long sucks. And when we can’t be active that can also wear on our mental state. Resistance bands are a wonderful way to get in a truck driver workout anytime, anywhere.
Resistance Bands Are the Best Truck Driver Workout.
Exercise comes in all forms, and using resistance bands is one quick and simple way to stay fit, stay healthy, and stay mobile.
Movement is partly what saved me from a life strangling addiction. And when I’m not moving, long story short, it is often a slippery slope to the land of sorrows, depression, and anxiety. When you don’t feel good you tend to not make the best choices, and that is why getting in a trucker workout can make all the difference.
And there is something so amazing about feeling strong, feeling alive, feeling in my body.
I love exploring movements. I love being creative and pushing myself in a way that can best serve my body.
But too much of anything can be a bad thing-even exercise. As I get older, I’m more conscious of my joints, bones and trying to stay pain-free, not just trim and fit.
And about two years ago, I took a terrible fall, and it landed me a slow recovery and a body that felt like it was well into its 70’s or 80’s. Muscles wouldn’t let go of the trauma, and I started to develop imbalances that were wreaking havoc on the body I fought so hard to keep living in.
Resistance Bands Make an Easy Truck Driver Workout
Rediscovering resistance bands was one thing that jump-started my body’s recovery and really began to heal my injuries and imbalances without pushing it too hard (and I had no intention of being as big as the Incredible Hulk).
In my eye’s resistance bands are a very unappreciated piece of exercise equipment. So many get sucked into believing that the more expensive, the better, and then never use it. But truth be told, bands are great, think of them as one step up from bodyweight exercises and super nurturing to your joints!
And when implemented correctly into your workout and daily life, you will see a big difference in your strength, pain level, and mobility because resistance bands strengthen the attachments where the muscle and bone meet. In contrast, free weights bulk the belly of the muscle making this a great trucker workout. And to make sure you are moving towards your healthiest self, don’t forget to download our free Healthiest Self Check-List
10 Benefits to a Resistance Bands Workout:
1) They improve the quality of your exercises.
2) They help to focus your control, form, and function.
3) They recruit your stabilizing muscles.
4) They’re fundamental for functional training.
5) A great alternative to machines.
6) they’re lightweight and easy to use for travel fitness.
7) They’re designed for compound exercises.
8) You have control over the angle.
9) They help you feel your muscles working or not working
10) They work your muscles differently than the use of free-weights
Variety is the spice of life. Stop thinking you have to do the same old thing every day.
You can easily add in a resistance bands workout that lasts 5 minutes, and you can get an amazing workout in no time!
How do Resistance Bands Work?
Unlike weights, resistance bands don’t rely on gravity. The more you stretch the bands, the more they resist your movement, want to work harder, and increase the band’s stretch. That means that if you work with a free weight, you can only go as far as your joint will allow, but with a band, create more resistance, and you have just increased your workout. And I love resistance bands because you can get creative, way more creative than you can with weights.
Here are some of my current favorites when it comes to working with resistance bands.
Resistance Band Exercises
Foot and Leg Exercises with Resistance Bands: Great Trucker Workout
Because a truck driver spends a lot of time sitting, their legs can become weak and tired, and we need our legs to be mobile and strong to help support our back.
Place a tied or loop resistance band about the length of your forearm and place it over the balls of your feet. Stretch the band just enough so there is no slack. Keeping a tall body (no rib thrusting or booty pushing), start to march in place. Really work to lift your knee without leaning back or tipping forward. March in place 30 times.
Next, ground into one leg and keep a strong neutral rotation on the leg (pit of the back of the knee pointing back and on dumping into the hip), engage your glute, and press out with the opposite leg for a lateral lift. Think about kicking out with the heel, not the toes (almost like internal rotation).
Do this 10-20 times on each side.
Trucker Workout: Resistance Band Arm Exercises
Standing strong in neutral, feet grounded, and no rib thrusting. First, anchor your elbows at your sides and press out with both fists (the movement comes from the elbow) on an exhalation. Place your fists inside the tied-off or loop resistance band.
Try this 10-20 times. Next to keeping your upper body strong and stable, pull one fist up, and one fist down, like your arms, are marching in place. Do this 10-20 times. Finally, pull your fists diagonally and then back to the center 10-20 times. Notice which arm is stronger and tune into making sure you don’t dominate the movements with that stronger arm.
Resistance Band Exercises for Hips and Glutes
This was a lifesaver because my left hip and hamstring weren’t cooperating, and my right glute was weak (a very unstable pulley system). Place the tied off resistance band around your ankles (shoes optional) and walk 30 paces forward and back in the following ways:
Wide Monster Strides (pull the band as wide as you can comfortably and walk forward and back)
Normal Walk (Walk in a normal hips distance and stretch the band with enough resistance when you walk)
Diagonal Walk (Step to the right one foot at a time, then to the left, alternating forward and back)
Sideways Walker (Create a slight squat and step foot to foot to the right, then to the left)
So many think their workout has to be at the gym in workout clothes and X minutes long to be “worth it.” But here’s the thing, I carry my bands with me in my car. Yes, I do a three-minute workout here or there, and it all adds up! To step out of the box, you have to start to think out of the box!
And you might as well add resistance bands into that thinking too!
Don’t have bands? Grab this kit and join me! I got you covered!
Want more great moves like these? When you buy our mini travel resistance bands kit, you get:
One Large Physical Therapy Grade Resistance Band (Medium or Heavy Resistance)
Two loop bands with varied resistance
Door Loop to attach your bands to your truck cab door or door at home for an easy portable workout
13 Page Resistance Bands Guide for easy go-to workout ideas! Making a truck driver workout even easier no matter where you are.
And after a great day of movement with your newfound love of resistance bands. Don’t forget to help your muscles recover with our exclusive pain relief cream made for drivers… STIFF Mother Trucker. After a great trucker workout, your muscles may feel a bit sore or even stiff because you are now using them, and there is a window of time where your body has to readjust. STIFF Mother Trucker pain relief cream is a perfect remedy for your trucker driver workout to help you feel better wherever you are.
