Are you tired of sore muscles after a workout?
After a workout, it can be nice to feel the burn in your muscles to know your workout did something. But it shouldn’t hurt too much, and if you don’t help your muscles to recover, you can actually injure yourself.
Don’t worry, it doesn’t have to be a trip to the E.R! Read on for the best muscle recovery tips to help keep your muscles in shape.
1. Don’t Miss Warmups
As far as exercise tips go, this is a big one. Skipping your warmup exercises is a huge no-no, but it’s something we’re all guilty of doing. By skipping it, you could be setting yourself up for serious injuries. Injuries that make muscle soreness seem like a walk in the park.
Motion is the magic potion your muscles need to recover right. If your muscles are tight and stiff, not prepared for movement, you’re more likely to hurt yourself.
Think of how hard it is to do that first blow when blowing up a balloon. But when it’s stretched more, it’s easier to inflate it. The same goes for your muscles. Stretching first to improve range of motion will make it easier for your muscles to do their job.
2. And Don’t Skip Stretches to Cool Down
As the finale for every workout, you should go through a stretching routine. You can also use it as a way to pull out of your workout if you’ve hurt yourself or you’re too sore.
Taking the time to warm up and cool down is the best way to avoid sore muscles and injury. The best stretches to do after a workout is static stretches. They lengthen the muscle fibers and reduce the build-up of lactic acid.
Stretches also pair well with sleep, which is vital for muscle recovery. Trying a few light stretches before bed can help give you a bedtime ritual, and help you find sleep easier.
Research shows that a massage after a workout can help reduce soreness. Massaged muscles are full of more blood vessels than ones that aren’t massaged. They also show around half of the scar tissue that non-massaged muscles show.
Schedule a sports massage for after working out. Immediate massage showed better tissue regeneration than waiting 48 hours. If you can’t get to a masseuse, try massagers for athletes.
4. Try an Ice Bath
An ice bath might not be the first thing you might think of when thinking of muscle recovery tips. But they’re becoming more popular for bringing down muscle inflammation.
You submerge your body into icy water of 50-59 degrees for around 10 or 15 minutes. The theory is it helps your muscles recover quicker after hard, intense exercise. It reduces inflammation and lowers lactic acid build-up.
It also increases blood flow and circulation of minerals and nutrients after the bath. More research has to happen for more concrete results, but a lot of athletes swear by it.
5. Keep Hydrated
Another tip that might sound obvious is keeping hydrated. This is an important part of helping your muscles recover, so don’t overlook it.
Water keeps your fluids moving through your body. This helps reduce inflammation, flush toxins and waste. It also brings nutrients to your muscles.
It’s not always easy to know if you’re dehydrated though. Most of the time, you’re actually dehydrated before you get thirsty.
It might be a bit gross, but checking the color of your urine will give you a good idea. It should be pale yellow, almost clear if you’re getting enough water. If not, you’re looking at a medium-dark shade of yellow.
Best Muscle Recovery Tips Made Easy
So, there you have it! Now you know the best muscle recovery tips, you’ll be well on the way to happy, healthy muscles. Soreness will be a thing of the past.
Make sure you’re hydrated and you’re stretching before and after working out. That’s the best thing you can do for your body. Don’t underestimate the power of self-care, and most of all, listen to your body. It’ll tell you when you’re pushing it too hard.
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