Regeneration after sports with the acupressure mat

• Life in competitive sports
  
• How recovery boosts your performance
• How to properly regenerate the body after exercise

Sport is murder? We spoke to two competitive athletes for whom sport is one thing above all else: passion. The right mindset and continuous training drive us humans to peak performance. However, to stay healthy and active in sports in the long term, recovery is just as essential for success as training and discipline. Sprinter Sina Mayer and ICE and open water swimmer Peter Plavec told us what they do to prepare their bodies for high levels of exertion and how acupressure helps them to recover. 

Open water swimmer Peter Plavec training in his favorite element and sprinter Sina Mayer after a successful race next to the track. 

Life in competitive sports

Can you briefly tell us how you got into your competitive sport and why you are passionate about it?

Sina Mayer: Sport has always been an important part of my life from a young age. From gymnastics to rope skipping, I started sprinting at the age of 14. At school, I was active in the athletics club and excelled in sprinting. On the advice of my teachers, I then joined an athletics club and after six months of athletics training, I qualified directly for the German Youth Championships in the 100m.

To have the perfect race, everything simply has to fit in the 100m sprint within 11 seconds from the starting gun to the finish line. It is then a kind of flow experience and a great feeling when you reach the finish line. But you don't have this "flow" in every race. 

Peter Plavec: I'm addicted to swimming. Spending time in the water (preferably very cold) helps me to clear my head and keep my body fit. I started ice and long distance swimming about 4 years ago. My performance has developed very well in this short time and since then I have taken part in many competitions - both nationally and internationally. In the summer I will try to break a Guinness World Record with my team.

What physical and mental challenges does the sport bring?

SM: The biggest physical challenge is to push your body to its limits in daily training and to keep going beyond fatigue. 

However, the mental component is crucial in sprinting. If your head doesn't play along and you tense up during the run, you can be as physically fit as you like. So you need the right balance between relaxation and tension. 

PP: I do a very mentally and physically demanding sport. It's always hard to get into water below 5 degrees and start swimming or jumping into the water when you know the distance is over 20km. It's especially difficult when the weather is very gray and cloudy or it's even snowing and raining. But the incredibly nice feeling afterwards always motivates me to do it.

Was there ever a situation for you where you wanted to stop doing sports? What made you want to continue?

PP: There has never been a situation for me where I wanted to quit and I hope it stays that way. But if it should come to that, I would certainly remember the best moments and that would motivate me not to give up. 

Do you have any tips for recreational athletes who want to move into the competitive arena? What steps can you take in your sport to do this and can you do it at any age?

SM: You could, for example, get in touch with a professional trainer at an Olympic base. They can then assess the further course of action based on their experience. After a certain age, the body is no longer able to cope with high loads and achieve an increase in performance. However, the age cannot be determined exactly and every body is individual.

PP: Ice swimming, but also long-distance swimming, can be started at any age, if you are suitable according to your family doctor. If you want to do it competitively, I would advise everyone to check in with a coach. With professional advice you develop much faster.

Regeneration after sports increases performance 

Only those who allow themselves breaks will really benefit from (daily) training. For example, if you notice that you are not making any progress despite regular exercise sessions, this could be a sign that you are putting your body through too much. The keyword: recovery! Because we can only improve our performance by taking regular rest breaks. In sport and in many other areas of life. We have summarized how you can generally be more balanced and relaxed in our article on meditation and acupressure.

How did you come across the ShaktiMat and how do you use it personally?

SM: I came across ShaktiMat via Instagram. At first I found it very uncomfortable and now I love it and use it almost every day. The practical thing is that I can take the mat with me everywhere. I like to use it after hard training sessions to loosen tight fascia and stimulate blood circulation. I simply wrap the mat around my thigh. On stressful days, I sometimes take the time to lie down on the mat with my back relaxed and do a short breathing relaxation to wind down. I immediately feel better afterwards. 

PP: I first saw the Shaktimat on Austrian professional swimmer Marlene Kahler. She commented on social media that the mat helps her a lot with regeneration after training. I then researched the fact that many athletes use the mat and bought one straight away. I lie on the mat every second or third day; usually in the evening, after showering, for 20 minutes without a T-shirt and then I stand on the mat for another 20 minutes without socks. 

Do you think an acupressure mat for your sport could be helpful for others - for example, for sore muscles? If so, how would you recommend they get started with it?

SM: I think the ShaktiMat can be used by all athletes, regardless of the type of sport. It is a little uncomfortable at first and you need patience to get used to the acupressure points. However, the positive effects then outweigh the discomfort with regular use. If you are very sensitive to pain, I would recommend wearing a thin piece of clothing at the beginning. 

PP: I am fully convinced that the ShaktiMat can help every athlete a lot! It's great for sore muscles, muscle tension, blood circulation in the muscles, but also for general well-being or to help you fall asleep after a hard workout. I recommend that beginners lie down on the mat for a short time and then increase the time. At the beginning with a thin T-shirt and then later without.

Meditation and stretching exercises on the ShaktiMat can loosen tight fascia after intensive training sessions. Peter lies on the ShaktiMat Acupressure Mat Premium - Black.

"I am fully convinced that the ShaktiMat can help every athlete a lot! It is super for the sore muscles,[...]"

- Peter Plavec

With what other techniques for regeneration or preparation do you think acupressure can be well combined?

SM: [For example] with a fascia ball [...]. As the mat tends to work over a large area, the fascia ball can then be used to work on specific points.

PP: I usually combine the Shaktimat with stretching exercises and a fascia roll. This combination relaxes me and my muscles best and gets me ready for the next day.

How to properly regenerate the body after exercise

There are many different ways to relax after exercise. This list will give you inspiration on how to design your recovery routine:

• Get enough and deep sleep (there is ablog article on this at with a sleep expert)
  
• regularly alternate intensive phases with regenerative workouts and complete breaks
  
• Recharge the energy balance through good, balanced food
  
• Interpret the pig dog correctly: do you simply not feel like it or is your body actively calling for rest?
  
• make the most of the recovery phase. You can find expert tips on this in our article on self-care.

Sina wraps the acupressure mat around her workout-stressed thighs to stimulate circulation. 

Finally, can you briefly tell us why preparing your body properly before and after a competition is so important for you personally?

SM: My body is exposed to high levels of stress every day, so preparation and follow-up in daily training is just as important as in competition. It is extremely important to prepare the body for the upcoming exertion in order to minimize the risk of injury. The body is my capital, so to speak, and health is the most important thing!

PP: I think the preparation and follow-up work is just as important as the training itself. You have to prepare your body well to be able to deliver the best possible performance. If you don't recover and regenerate properly afterwards, you won't be fit enough for the next challenge soon enough! 

Mental coach and triathlete Tanja Ney is also enthusiastic about the ShaktiMat acupressure mats and actively uses hers for regeneration after sports. Credits: Miriam Dierks 

"I love my ShaktiMat - Best mat for triathletes!"

- Tanja Ney

Whether at a competitive sports level or simply as a leisure activity: Sina and Peter's experience shows us that the body and soul need to be relaxed as much as they need to be encouraged. Regular relaxation phases are important so that body and mind can regenerate. The ShaktiMat can be a tool for creating these rest phases. 

You've never tried lying on the modern type of nail mat? Don't worry! We have summarized all the important information and tips on how you can benefit from the positive effects for certain complaints or simply for general stress relief. You can share your experiences with others in our acupressure Facebook group . 

Sources:

• Thimo Wiewelhove (January 22, 2021) What is the best way to recover after sports? Retrieved June 3, 2021, from https://sportsandscience.de/2021/01/wie-erholt-man-sich-am-besten-nach-dem-sport/ 
  
• Annelie Schrader, Regenerate properly! (Part 1). Retrieved June 3, 2021, from https://www.leichtathletik.de/training/grundlagen/richtig-regenerieren-1 
  
• Dr. Stephanie Mosler, Regenerative Nutrition. Retrieved June 3, 2021, from https://sportaerztezeitung.com/rubriken/ernaehrung/2592/regenerationsernaehrung/ 
  
• Juliane Hemmerling, Juliane Hemmerling (Jan 20, 2021) Recovery after exercise: how to regenerate properly. Retrieved June 3, 2021, from https://www.womenshealth.de/fitness/fitnesstraining/so-regenerierst-du-richtig/ 
  
• When muscles need a break. Retrieved June 4, 2021, from https://www.ikk-classic.de/gesund-machen/bewegen/uebertraining