Upping the intensity of your fitness routine can lead to some rather intense muscle aches and pains. Work muscles harder than they’re used to or in a different way causes microscopic damage to the muscle fibres, resulting in soreness or stiffness.
Looking after your body post-workout helps you recover faster and avoid any long-term muscle damage. The body needs to repair the muscle tissues to get stronger.
Here are 8 ways you can speed up the recovery process and make long term fitness gains.
- Keep Hydrated
Most people sweat out around 1.2 litres of fluid per hour of exercise. You need to replace lost fluids with a natural hydration drink to promote recovery and ease any pain in your muscles.
Coconut water is one of the best ways to hydrate. Not only is it completely natural, but it has fewer calories, less sodium, and more potassium than any sports drink. It is packed with easily digested carbohydrates, electrolytes and has more potassium than four bananas. It’s naturally free of fat and cholesterol, and it tastes great.
- Sleep
Sleep is when your body heals best. A good night’s sleep allows your body to rest and repair muscle tissue. It’s the most active time for physical and mental recovery.
Try to get 7-9 hours sleep to maximize post-workout recovery. This is especially important if you are looking to add muscle mass. The body releases human growth hormone and synthesizes protein at a higher rate during sleep.
If you’re well-rested, you’ll also have more energy and drive for your workout the next day. To make sure you have a deep sleep, you might want to try a CBD cream to see if that helps you to fall asleep more comfortably. That should prepare you for your next workout.
- Stretch It Out
Stretching after your exercise routine improves circulation. Increased blood flow directs essential nutrients and oxygen to the sore muscles and allows them to heal more quickly.
A post-workout stretching routine puts the blood flow back into your muscles at a regulated pace and allows your heart rate to come back to normal. Endorphins are released when your body starts to cool; stretching helps slow down the cooling process and leaves you feeling energized.
You may want to add a foot massage roller into your routine. This is an excellent technique to break down scar tissue from exercise, stimulate blood flow, and loosen muscle tissues to decrease post-workout soreness. The best foot massage rollers are compact and easy to use. You can use it to relax your feet and legs after a hard workout.
- Massage
A massage can be a great way to relieve soreness and in your muscle tissue. It reduces tissue tightness and pain and loosens the muscles that have tensed up during your workout.
Increased blood flow will help shorten muscle recovery time between workouts as you eliminate toxic debris. Most of us don’t have a personal masseuse, but there are some great DIY massage tools out there. A massage provides vibrational healing by improving blood and lymph circulation around the body.
Massage guns work by applying pressure to the muscle, tendons, and ligaments to help them become relaxed. They can help to reduce spasms and painful contractions if you’re feeling particularly sore post-workout.
- Probiotics
A healthy immune system enables your body to cope with everyday life stressors, exercise, and illness. If your immune system is not up to par, it will take you a lot longer to recover from an intense workout.
Exercise dietitians, scientists, and coaches understand that nutrition promotes good health and optimal athletic performance. Probiotic supplements modulate intestinal microbial flora and a healthy gut and aid the immune function.
- Eat Properly
About an hour after exercise, your body will require fuel to recover, rebuild, and repair. Nutritionists recommend that you eat a meal with a solid source of protein and complex carbohydrates.
The carbs will replenish your glycogen levels, and protein is vital for muscle growth. Be sure to include fresh veggies and fruits, which provide antioxidants and other essential micronutrients that help your body recover and maintain hydration.
- Collagen
Collagen is the most common protein in your body. It’s one of the essential building blocks for healthy bones, muscle, skin, tendons, and ligaments.
Ingesting collagen supplements is the ideal recovery protein to help repair torn muscles. Healthy connective tissue is crucial for avoiding training injuries, such as tendonitis or torn ligaments, that can derail your hard-earned progress.
- Take a Cooling Bath
Intense workouts cause microdamage to your muscles, which results in swelling, soreness, and inflammation. This is entirely normal.
Your muscles are adapting and becoming stronger. If your muscles are still sore after a day or two after your workout, taking a cooling bath could reduce inflammation in the body.
Conclusion
As with everything, moderation is key. Your training program shouldn’t leave you feeling sore for days on end, so start moderately and gradually increase your workout intensity.
You should continually push your body without challenging it beyond its current threshold and risking pain and injury. Always warm-up and cool down by stretching your muscles before and after your workout.
After each workout, take time to relax and focus on how your body feels.
