1.Stretch. While fitness experts can’t seem to agree on this strategy I think it helps. Especially if your flexibility is limited.
2.Eat. A tough workout depletes blood sugar, as well as the glycogen stored in your muscles. Restoring that supply within an hour of finishing your workout is your body's top priority. In a study on "nutrient timing," researchers found that a post workout drink with between a 3:1 to 5:1 carb-to-protein ratio reduced muscle damage and improved recovery times
3.Ice It. Inflammation immobilizes you after a tough workout. It’s our bodies defense mechanism. Icing your muscles immediately after a workout can hold off inflammation.
4.Tweak your diet. Eat foods that are rich in omega-3’s such as avocado, salmon, walnuts and free range meats. These foods have natural anti-inflammatory properties that can dial back soreness after a tough workout.
5.Get a massage. A recent study found that massage can reduce inflammatory compounds called cytokines. One type of massage that's gaining popularity is myofascial release, which targets the connective tissue covering the muscles. You can hit these areas yourself using a foam roller—put the roller on the floor, use your body weight to apply pressure, and roll back and forth over the sore areas for about 60 seconds.
6.Hot tub time machine. You won’t really go back in time but the heat from a Jacuzzi will do wonder for your sore muscles once they have returned to their resting temperature. The focuses heat from a Jacuzzi will increase circulation and hit joints that don’t normally get a lot of circulation.
7. Jump back on the horse. You will be tempted to sink into your couch and skip your next workout until the pain goes away. Don’t do it! Circulation promotes healing so helps to get your heart pumping. Just don’t overdo it. I like to call “active recovery”. Do some kind of low intensity exercise that gets your blood flowing without taxing your muscles like yoga. Most Beachbody programs include a recovery workout.
*Bonus (SLEEP) Our body recovers when we are sleep, so don't forget to get those Zzzz (-:
Getting enough rest is one factor also that you can prevent muscle pain. Acquiring enough sleep is good because when we are sleep our muscle also repairing while we’re sleeping.
ReplyDeleteMuscle Recovery
Thanks for the reminder. We all need a little reminder sometime to just go te bed lol.
ReplyDeleteAnother way to prevent soreness is to avoid overtraining. It really can keep out of the gym for a long time.
ReplyDeletemyroon@how to gain muscle mass