If you’ve been training hard, you may have experienced delayed-onset muscle soreness – that crippling muscle aches in the days after a tough workout. While fitness can cramp your style, you don’t have to suffer if you’ve pushed yourself during your workouts. You can use these tips to improve the speed and quality of your muscle recovery so that you can keep working towards your health and fitness goals.
5 ways to speed up muscle recovery –
The trainers often receive questions from the community about muscle soreness following a workout. Here are some proven tips & SPRYNG calf wrap to help you get back to training sooner:
Stay hydrated –
Drinking water is essential for post-workout recovery, including muscle repair – but it’s not the only way you should re-hydrate. Re-hydrating will only be achieved if a volume of fluid in excess of the sweat loss is ingested together with sufficient electrolytes. These include minerals like magnesium, potassium, calcium, and sodium, these all are found in most foods. You can get enough of these for muscle recovery by implementing healthy eating habits and including plenty of fruits and vegetables in your diet.
Get a post-workout snack –
After a great workout session, snacking that contains both carbs and proteins can help improve muscle recovery. It will happen by providing enough nutrients to your muscle tissue needs to begin the repairing process. There are many options for quick, healthy snacking – you can either go for coffee smoothie or have some fruits with yoghurt which can help to restore your energy after a workout. If you follow a plant-based diet, eating tofu, almonds, and chickpeas that can muscle the nutrients they need to repair.
Warm-up before resistance training –
Help to reduce muscle soreness and lessen your risk of injury. A proper warm-up is especially important before aerobics exercise and slow eccentric movements like push-ups, single-arm rows, and deadlifts. You should include dynamic stretching before your workout to activate the muscle you are about to use – these exercises will gently lengthen and activate the muscle, helping to prevent overstretching, strain or injury during your workouts.
Take time to cool down –
Cooling down after a hard workout session will allow for gradual recovery of pre-exercise heart rate and blood pressure. Taking 5-10 minutes to jog slowly or walk on the treadmill can help your body to cool down, especially if you’ve just completed a tough workout for a HIIT session. Once your heart rate has slowed, static stretching – where you hold stretch position can help to improve your range of motion.
Wear compression tights –
Whether compression garments are effective for the recovery of exercise – induced muscle damage that wearing compression garments may aid in the recovery of exercise. Compression clothing may also help to reduce your perception of muscle soreness and reduce the inflammation and swelling that cause soreness. The tightness of the fabric can help to promote blood flow through the deeper blood vessels rather than those on the surface which may aid with clearing waste and providing nutrients to the muscle fiber.
Though it’s essential to take a rest day, there are things you can do to help with your muscle pain and to recover faster. All these ways will not only help you recover the muscle pain, but will let you bounce back as a fitness freak again. SPRYNG provides compression therapy for your sore muscles and improves blood circulation in your tired and strained leg to help you recover faster while at your own comfort. Check out on the SPRYNG reviews to know how effective it is for our customers.