As promised, here’s the second part of our post on muscle recovery. Training hard does come with “consequences,” and taking care of your muscles right after your workouts is your responsibility. Otherwise, you could damage your muscles that can prevent you from training for a long time—in some cases, forever. Don’t let this happen to you, check out these muscle recovery tips:
Use a Foam Roller and Stretch It Out
Did you know that foam rolling before your workout can boost your performance? As mentioned in our previous post, dynamic stretches as part of your warmup are crucial to prepare the muscles you’ll use in your workout. A foam roller will give you that nice stretch before you train. It can also help improve your flexibility.
Wear Compression Tights
Compression garments can help with muscle recovery and reduce the perception of muscle soreness. Moreover, this can reduce inflammation and swelling that cause soreness. How? The fabric’s tightness can promote blood flow through the deeper blood vessels instead of those on the surface. With that, it can help clear waste and provide nutrients to the muscle fibres.
Elevate Those Legs
Most of the time, we have our legs down. Take time to elevate your legs for at least 5-10 minutes. By doing so, you can reduce swelling in the muscles. You can also do some yoga poses that will improve circulation.
Have a Cool Bath
One of the most soothing and effective ways you can do for muscle recovery is to take a cool bath. Working out usually causes minor damage to the muscles, so swelling, soreness and inflammation happens.
Don’t worry; it’s a normal process. However, if you find yourself still sore one or two days after your training, take a cool bath as this will help ease the inflammation. On the other hand, if the soreness lasts over five days and you’re still in pain, it’s best to see a doctor.
Always Have Rest Days
There are days when you just need to rest. Make sure you have time for rest days when you don’t train at all. Use this time to get a full eight hours of sleep that can aid in muscle repair and recovery. Additionally, this will leave you feeling energised and recharged the next day.
Having at least one full day of rest every week is ideal if you follow a training program. Consider rest days your saving grace that will let your body recover.
Your emotional and mental states have significant roles in muscle recovery. When you are under so much stress, your body will be more focused on its stress response, which means it won’t have the chance to prioritise muscle recovery.
Additionally, stress can affect your sleep, eating habits, etc., which can affect your immune response. That is why it’s essential you take the time to reduce stress in your life by using techniques like mindfulness and meditation.
That wraps up our two-part post on muscle recovery. With these tips, you will have a more effective muscle recovery program that will surely make your training more effective and powerful.
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