4 Ways to Speed Up Muscle Strain Recovery
By Space Coast Daily // July 27, 2022
After an intense workout, you’ll probably feel like your muscles are about to give out. Adrenaline rushing through your veins, and yet your body demands rest. This only means that you need to recover in your own time.
However, that doesn’t mean you can’t speed up the pace at least a little bit. After all, the sooner you recover, the sooner you can get back to your normal routine. Here are some expert ways to speed up your muscle recovery time, condensed into 4 easy steps.
How to Speed Up Your Muscle Recovery in 4 Ways
Use a massage gun for your sore muscles
If your joints are too tight and sore, a nice deep-tissue massage can loosen up the knots in your muscles. Even better, use a massage gun after your workouts.
Massage guns are the holy grail for many athletes and physical therapists. It’s the modern tool for percussive therapy, where the deep vibrations can reach within your muscle tissues. In only less than 10 minutes, you’ll feel quick relief in your body.
Plus, massage guns are convenient. Instead of going to a massage therapist, you can carry your massage gun anywhere you go and relax anytime. You can also combine it with a compression sleeve or a post-workout cream, for a more relaxing self-care day.
Gentle post-workout stretches are a must
After doing any type of workout, a gentle cooldown is a must. Post-workout stretches are vital in making sure you don’t strain any of your muscles. Plus, it’s a healthy way of bringing your body temperature back to normal, after sweating it out at the gym.
According to a 2013 review, low-impact stretching can help with your range of motion, muscle performance, and recovery. A few minutes of stretching your limbs out can loosen up your joints after a long session of physical exercise.
If you don’t know where to start, here are some pain-free stretches you can do at home.
■ Hamstring stretch
■ Child’s pose
■ Seated spinal twist
■ Hip flexor lunge
■ Butterfly pose
■ Side lunge
■ Cobra pose
■ Toe touch
■ Shoulder and elbow stretch
■ Downward facing dog
■ Knee to chest stretch
■ Quad stretch
Replenish yourself with good food and water
When you do strenuous physical activity, your muscles use up a lot of fuel in your body. This leads to you feeling tired and hungry afterward. So, to fix that up, make sure to eat a complete meal after an exercise session.
A full meal, consisting of carbs, protein, and vitamins, can enhance your muscle recovery. It decreases the breakdown of your tissues while stimulating protein synthesis, or muscle growth.
In other words, eating good food doesn’t only speed up your recovery. It also helps you improve muscle performance and restores your energy to the fullest. You can go on longer, more intense workouts next time, without feeling too drained.
Here’s a simple list of nutritious foods to choose from, so you can speed up your muscle recovery.
■ Whole grain cereal or bread
■ Yogurt and fruit
■ Protein smoothie
■ Chicken or turkey
■ Flax seeds
■ Protein bar
■ Tofu scramble
■ Trail mix
■ Cottage cheese
And of course, don’t forget to stay hydrated. Drinking water or a sports drink replenishes all of the lost fluids from your body. And, it balances out your electrolytes, so you won’t feel dizzy after a strenuous workout.
Sleep for around 8 hours
There’s no getting around it; sleep deprivation is a red flag for your health. Sleeping less than 8 hours might seem practical for your busy schedule, but it can be detrimental in the long run. This applies especially to your post-workout routine.
Typically, you might feel sleepy or tired after a workout session. It’s simply because your energy has run out, and your central nervous system is too tired to keep up with moving your muscles. As a result, you’ll experience physical fatigue.
So, here’s a pro-tip: don’t deny yourself sleep. Scientifically speaking, the pituitary gland in your brain releases growth hormones during your nap time. This means that every time you hit the sack, your body gets on a fast track to muscle repair and growth.
Moreover, in a 2013 poll, people who exercised at any time of the day reported that they slept better and longer than those who didn’t. Getting enough sleep isn’t only a luxury. It’s a necessity in making sure your body functions at its best.
If you want to end your workout session on a good note, that means you’ll need a complete post-workout routine. Simple factors like food and sleep can affect so much of your day-to-day life.
Not to mention, you have to prioritize your recovery as well. For instance, getting a massage gun, like the HYDRAGUN, is a nifty trick to keep your muscles strong and pain-free. Don’t forget to try the HYDRAGUN today, and take advantage of its 30-day risk-free guarantee!