11 Ways to Recover from Workout Soreness

Recovery after exercise is a vital part of any fitness program. Rest and recovery has a significant impact on the overall sports performance and workout gains, while also making it possible to train more efficiently.

Exercise Recovery

Recovery after a heavy workout session is critical to let the muscles and tissues repair and rebuild. Muscles usually need at least 24-48 hours to fully recover after exercise. The constant working of the muscles can result in tissue breakdown rather than strength building. Aim to work different muscle groups. Rotate the muscle groups trained on a daily basis.

Below are 11 tips to help organize a post-workout period of rest and recovery:

1 – Active recovery

Gentle, easy movement helps to perform active recovery, which is necessary for waste product and nutrient transportation through the body’s system. Overall, this is beneficial for its ability to promote the refuel and repair of muscles.

2 – Eat properly

After using the stores of energy from completing a high-intensity workout, the body needs refueling if wishing to fully recover – and that includes repairing tissue and getting stronger for future challenges. Eating properly is even more critical for those attempting to build muscle or take part in endurance events. An ideal time to eat is within 60 minutes of completing a routine and ensuring the meal includes complex carbohydrates and high-quality protein.

3 – Enjoy a massage

A massage helps to improve circulation and leaves you feeling great and relaxed. Alternative options include the self-treatment options, such as the foam-roll exercises which are great for giving relief to tight muscles after a long workout.

4 – High-quality sleep

The body is busy with vital activities while you are sleeping. Sleep is critical for the well-being and benefits those wishing to exercise regularly. While you are unconscious, the body produces GH (growth hormone) which takes on the responsibility of tissue repair and growth.

5 – Ice bath

Contrast water therapy (alternating cold and hot showers), ice massages, or ice baths are all raved about by athletes to help prevent injury, reduce muscle soreness, and recover faster. A technique like contrast water therapy is able to benefit by flushing waste in tissue by repeatedly dilating and constricting blood vessels.

Contrast water therapy is a simple technique of alternating between cold and hot water: use cold water for 30 seconds with 2 minutes of hot water. Repeat this cycle for at least 10 minutes to achieve the desired results.

6 – Listen to the body

Listening to the body is a critical step to help recover quickly. If noticing decreased performance, sore muscles, or feeling tired, an extra break or recovery time might be needed. Also, if feeling energetic after a hard workout the previous day, there shouldn’t be any reason to slow down. By paying attention to the body’s needs, you should be able to give it the desired rest or workout needed.

7 – Meditation, imagery, or visualization

Add in a medication, imagery, or visualization to a workout program to see significant returns for the athlete. A well-followed meditation session is certain to help with reducing anxiety and having a clear and calm attitude. An athlete is able to benefit physically and mentally when able to get familiar with the functions of the mind. Also, positive self-talk can help to improve the mental thoughts and dialogue in the head. Use the mental practices on the recovery days.

8 – Over training

A simple way to speed up recovery is to avoid over training. A smart exercise routine that minimizes heavy training or excessive exercise at each session or not setting enough rest days isn’t likely to help with the recovery efforts and undermine future fitness and exercise gains.

9 – Replace fluid

Filling up the body with lost fluid after a long and hard exercise routine is certain to help the recovery process. Water is needed for every nutrient transfer and metabolic function, so drinking a regular glass of water helps to improve virtually all bodily functions. Topping up the fluid intake is even more critical for the sports person involved in endurance events as this will mean the body loses a lot of water through sweating.

10 – Rest

Rest is one of the most practical steps to take to help heal or recover after an injury or illness, as well as helping after a difficult workout. By giving the human body time it has an incredible capacity to start healing itself. Waiting and resting after performing a long workout is a perfectly natural way for the recovery process to happen. Other remedies are available for more significant issues, but resting is the easiest thing to promote recovery.

11 – Stretching

After completing a high-intensity working, a gentle stretching routine is certain to help the muscles fully recover. Stretching is the fastest and most straightforward way to encourage the muscles to recover.

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