After high-speed, prolonged, or strength training, the muscles, especially the legs’ ones, become tired and need special care. Sometimes a day off after a hard day of training cannot relieve lethargy and weakness in the muscles, especially in the legs.
Such sensations in the muscles are normal, but you can and should reduce unpleasant feelings that can affect the further training plan’s implementation. We share 5 tips for speeding up muscle recovery after hard workouts. Read on for details.
5 Easy Tips for Faster Muscle Recovery
If you feel stiff and limp in pain on your return home, you better sign up for a massage right away. Massage helps blood circulation and oxygenation of tired muscles so that the body can recover faster and get rid of toxins. If you have no time to visit a spa, consider using massage guns at home. Hypervolt models are simple to use and great for the best muscle recovery.
You may find it strange if people use massage rollers in the gym, but you should follow their example for speed muscle recovery. By working on the fascial layer, the sheath around your muscles, massage roller therapy releases tight knots (trigger points) that form too much stress or repetitive pressure. Take the roller and gently roll over it with your body weight until you find a spot that makes you feel pain. Until the tension disappears, hold the roller in this place and breathe, then continue. Over time, you will become more flexible and less likely to be seriously injured.
Meditation and stretching
Everyone from yoga lovers to the highest-paid athlete practices meditation. It is one of the best and cheapest recovery tools. By calming your mind and heart rate, meditation will reward you with a relaxed nervous system, which will accelerate muscle recovery, increase mental clarity, and give you a chance for a better night’s sleep.
We all know that we have to stretch after exercise, but many continue to forget this important part of any workout. It’s time to go back to the mat because stretching is one of the easiest ways to recover. Focusing on muscle lengthening reduces stiffness and increases the range of motion in your joints.
Most people think fasting is done for religious reasons or some other ideas. But intermittent fasting is a powerful recovery tool for the whole body because it has many health benefits.
Some of these benefits include:
- You will lose weight by using your body’s fat stores for energy.
- Increased production of growth hormone by 1300% in women and 2000% in men. It can help you lose weight and build muscle at the same time if you follow a rational exercise program.
- Stabilization of insulin levels.
- Detoxification and relaxation for your muscles and internal organs.
There are many varieties of fasting techniques. The most popular among athletes is intermittent fasting, in which you fast for 12 to 20 hours a day. This approach can be seen as the exact opposite of the 6-8 meals a day approach. Keep in mind that you should drink plenty of water while fasting.
A cold shower will not directly help you build muscle, but it can help you recover faster from exercise by improving your blood circulation. Besides, cold showers have other benefits. Here are some of them:
- Rejuvenates and energizes;
- Strengthens your immune system;
- Increases mental stamina;
The constant and even water pressure acts on the entire body, including the muscles. This pressure improves the efficiency of blood circulation and detoxification. Therefore, it helps in recovery from intense physical activity and speeds up muscle soreness recovery. Besides, swimming relieves the joints well, which can be very useful after a high-speed run.
Sensory deprivation will make you feel calmer than you might even imagine, and soon enough, you will be able to achieve deep relaxation. It has also been proven that being in a sensory deprivation chamber is a great pain-overcoming method! Thanks to Epsom salt, you will stay on the surface of the water, which takes a huge load off your muscles, and, besides, your body will absorb magnesium, which washes out any lactic acid accumulated after exercise.
Cold therapy, whether it is an ice bath, a cold compress, or a tank for whole body cryotherapy – the idea is to cool the muscles and the body. That is, it can help to reduce inflammation processes, relieve pain, reduce muscle spasms. When using an ice bath, you will have a hydrostatic effect on the muscles of the lower body for the best muscle recovery.
You may have the best trainer, the best technique, and the best training plan in the world, but if you have nutritional gaps, then nothing will help your muscles recover fast enough to progress. Of course, this all sounds super obvious but believe us – there are so many amateur athletes who often make nutrition mistakes but still have a 20-hour training week. In addition to the importance of protein and dozens of micronutrients, it is important to reduce inflammation in the muscles as much as possible. Drink plenty of water, choose muscle recovery foods, and avoid processed foods.
Don’t forget about BCAA – amino acids that our body cannot naturally produce in the right amounts. Taking them as muscle recovery supplements will help stimulate protein synthesis and prevent muscle breakdown that is inevitable after exercise.
If you exercise regularly in the gym, then you are naturally familiar with muscle soreness after a workout. Muscle fibers receive microtrauma, so they need to be restored. Many do not understand this and do not give their muscles proper rest.
The main thing is not to overdo it; you should not overestimate your strength and muscle strain recovery time to not drive yourself into overtraining. In such a case, you will have to recover for a long time. These methods help with mild overtraining; only a long rest will help to overcome severe fatigue.
Please share your favorite tips for better muscle recovery. Do you use anyways of the recovery listed in our article?