Training is designed to tire your body as you use ligaments, muscles, tendons, bones and the available energy of your body. There are several muscle recovery tips that you must put in practice before another training session you should allow your body to regenerate and rest sufficiently to restore your physical capabilities for optimal performance.
We have compiled some effective muscle recovery tips on how to speed up muscle recovery after a training session in this post – read on!
Stretching: pre and post workout recovery tip
Before and after training it is important to stretch the muscles, something that most people ignore. But it is also advisable to stretch before any physical exercise.
Stretching has many benefits:
- Avoid injury
- Improve flexibility
- Reduce muscle tension
- Improve blood circulation
- Eliminate lactic acid to reduce the likelihood of stiffness
- Slow down the body after exercise
- Harmonise your mind by providing greater mental clarity and that connection between body and mind.
Stretching is one of the best muscle recovery tips and methods, after all it is a way of restoring and achieving balance.
These are exercises that are highly recommended after each session for muscle fatigue recovery. There are many ways to recover – if you feel any pain, you should stop!
- Massage: this can be done by someone else, or by yourself. Massages help circulation and will help your muscles repair. The main benefits are to reduce inflammation and help oxygenate the area.
2. Walking: a short, slow walk helps to increase circulation but without any challenging or physically strenuous activity.
Hot or cold shower
Showering with hot or cold water can bring numerous benefits to the body, the highlight of our post workout recovery tips!
- Cold water: cold water between 0 and 18°C helps to restore the body’s balance.
Some of the advantages of showering with cold water are:
- Clears and activates your mind and body
- Improves circulation
- Improves mood
- Relieves muscle tension after physical activity
- Improves skin appearance by tightening pores.
- Reduces stress and anxiety levels
- Hot water: it has a detox effect to promote cell renewal.
- It relaxes the muscles as the blood vessels dilate.
- Reduces mental fatigue and prepares the body for sleep.
- Helps to relieve headaches
- Decongests the nasal passages by clearing mucus.
Another muscle recovery tip for hot and cold showers is to use cold gels to relax the muscles, as the cold of the gel acts on the nerve endings.
Making meditation part of your routine is very beneficial for any athletic or active person. Meditation helps to keep a person’s mood stable and helps to reduce anxiety.
It is a practice that is recommended on recovery days.
Meditation is a practice that is about listening to your body and soul. If you pay attention when you meditate, you will be able to locate those parts where you feel tiredness or discomfort.
This way, you will know that the next time you work an area or do an exercise, you will be careful or change exercises.
This is not an unknown muscle recovery tip, but we found it important to remind you about the importance of resting.
While you sleep, your body generates molecules to repair muscle problems. During this time your body also synthesises proteins in your body, helping your muscles to develop and grow, and it is during rest that your body absorbs these nutrients best.
Feeding for a muscle fatigue recovery
When training, many nutrients are burned that will have to be recovered afterwards, such as mineral salts, liquids, carbohydrates…
Nowadays, thanks to the existence of nutritional complements and supplements, it is possible to achieve a greater muscle fatigue recovery with the intake of B vitamins, vitamins C, calcium or magnesium for example.
This will help us to rebuild the muscle tissue that has been worked during training.
You have probably worked up a sweat, so it is very important to drink plenty of water!
As we’ve mentioned throughout this post, one of the things to avoid is straining an area.
If you overtrain, you will cause localised inflammation resulting in swollen joints and muscles.
In addition, it will not only affect you on a muscular level, but you may also suffer from sleep disorders or a change in your appetite.
This will also lead to a lowering of the immune system and an increased risk of falling ill.
It is advisable not to exercise everyday, to avoid stressing the body.
Training is important, but if you don’t do it rationally, you won’t get the benefits you are looking for. You have to listen to your body and give it a break. We hope these muscle recovery tips have been useful!
Recover 100% so that next time you can give it 100% of your capabilities.