If you are anything but lazy when it comes to working out, then we’re sure you’re familiar with the soreness after an intense exercise. While others get discouraged due to such sensations, some people, like you, embrace it and call it a good pain.
But regardless, no one really enjoys the feeling of muscle pain when going down the stairs or getting up from the bed. Plus, because your body is always tense and your muscles feel swollen and weak, your recovery times are extended and your workouts are sidetracked–not a good thing, especially if exercising is your life.
Following the right muscle recovery technique is vital if you ever want to speed up muscle repair and get back to doing what you do best as quickly as possible.
1. Drink a recovery shake
Intense workouts deplete the body’s supply of protein, glycogen and other vital nutrition. To replenish your muscles, drink a post-workout recovery shake as soon as you finish exercising. Combine one part of protein like soy, whey protein supplement, or egg whites, with two parts of carbs such as pineapple, oranges, bananas, or raspberries for optimal muscle fiber and tissue repairing.
Instinctively, you might choose to avoid using your sore muscles, however, this would make them stiffer and the pain lasts longer. So instead, make sure to stretch your muscles while paying particular attention to those that feel sore to maintain their suppleness and improve their wordpress theme elasticity.
3. Take a nap
After your workout and before preparing your post-workout meal, take a 10-30-minute snooze to restore your energy. This will also help you enter a deep restorative state for faster recovery. If you’re not used to taking short naps, try listening to a meditation recording to set a relaxing and comfortable napping mood.
4. Treat yourself to a massage
A post-workout deep massage therapy battle soreness and facilitates enhanced muscle recovery. According to research, even a massage that lasts for as short as 10 minutes can already speed up the muscle’s recovery phase. This is mainly because massages help push more blood to your sore muscle tissue. Other studies also show that massage therapies decrease inflammation and help ease your mental stress.
5. Ice the sore muscles
Ice therapy helps reduce inflammation and swelling by tightening the blood vessels and slowing your blood flow. Applying ice to sore muscles or taking an ice bath may feel painful at first, but it will provide relief after a while. Make sure to ice your muscles within the first 24 to 48 hours following the exercise for the most effect.
Recovery doesn’t have to mean sidelining your workout for three days, but you may require an ample amount of rest and recovery time to nurse your muscles back to health. No matter how intense the exercise, learning some recovery strategies will definitely help you regain your energy and strength.