Muscle soreness recovery is an essential part of muscle growth and sports performance. When the body doesn’t undergo any kind of recovery, the immune system becomes weaker. This can then lead to a decrease in anabolic hormones and an increased risk of injury. The quicker you recover, the sooner you will lose body fat and be able to build more muscle.
For optimum performance and results, proper recovery is crucial. Many athletes will end up exhausting their bodies in the gym for months. If you monitor the progression of such athletes, you’ll find that this way of doing things is finite. This is because their bodies are not allowed proper recovery, hence affecting their performance and endurance.
Here is a list of 10 tips guaranteed to help with your recovery process and workout performance.
Waking up to delayed onset muscle soreness (DOMS) can be both devastating and painful. If you’re a regular gym-goer, DOMS can negatively affect your workout routine and leave you injured. For a reduction in DOMS, you must incorporate both warm-up and cool-down exercises into your workout. When implemented correctly, these exercises help alleviate soreness and relieve joint stress. This improves body conditioning and endurance for the exercises that follow.
Antioxidants and anti-inflammatory supplements have been proven to aid in muscle soreness recovery. They do so by eliminating waste products and boosting cellular repair. To maximize recovery and positive adaptation, it is advisable not to take supplements immediately after working out. Avoid painkillers such as aspirin which may hinder muscle growth. To purchase some of these supplements, you can try musclesfax.com. The use of spices like turmeric and ginger also boost muscle recovery.
Another recovery tip is foam rolling. This aids in relieving joint stress, improving motion range, correcting muscular imbalances and relieving muscle soreness. Foam rolling can be used to complement your active cool down.
Rest is the most common form of healing your whole body. Apart from decreasing testosterone levels by increasing cortisol, lack of sleep can also lead to negative changes in glucose metabolism and eating habits. Make sure you are getting 6-8 hours of sleep every night, at least. If you happen to train multiple times, then you should increase the amount of sleep you are getting. Your growth hormones and testosterone are key anabolic hormones that are regulated by sleep.
A large number of athletes seek massage therapy as another recovery strategy. They increase blood and lymph flow that helps in aiding muscle soreness. This builds up your strength and endurance during training.
6.Contrast Water Therapy:
This type of therapy is an effective recovery treatment. The process helps with the soreness and damage to the muscles. To perform this, do the following:
Cold water immersion for about 1 minute, this should then be followed by hot water immersion for up to 3 minutes. These processes should be alternated 4-5 times per session.
7.Drinking More Water:
Hydration helps in both recovery and workout performance. Constant hydration while working out helps in body conditioning, as it facilitates tissue breakdown. Drinking more water also helps your body charge up its energy levels.
8.Avoiding Alcohol and Smoking:
Drinking has proven to suppress muscle protein synthesis, and smoking also inhibits muscle recovery. This is due to the body’s cells being unable to absorb adequate glucose. Bear in mind that glucose helps improve protein synthesis.
Active recovery includes activities such as yoga, walking, swimming, and other low-intensity workouts. These increase the flow of blood and nutrients to muscles after working out. However, the exercises shouldn’t be done for longer than 5-15 minutes.
10.Rest Your Muscles:
If your performance gradually worsening, you should try giving your muscles some rest. Always take 2-4 days off to rest. If there’s no change, try lengthening your resting period.
To give you a simple breakdown of what is necessary for muscle recovery and improved performance, here is a summary.
– Use foam rolling as a self-massage method – you don’t need a professional massage.
– Apply contrast water therapy if you have access to it.
– Aim at achieving optimum sleep.
– Make sure you don’t push your body past its limits.
Finally, make sure you monitor your body and diet plans. The foods we eat play a huge role in rejuvenating our muscles. Make sure you have a diet that’s abundant in protein and carbohydrates.
If you adjust to the above tips, not only will you boost your recovery but your performance as well.