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    7 Expert Tips for Effective Muscle Recovery

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    If you started working out again in January (particularly after a long hiatus in December), you’re probably still figuring out your new regimen. While working out, the heat created by your muscles raises your body temperature and circulation, providing you with the energy to continue. However, once you’ve finished and everything has cooled down, waking up with a painful body is a regular problem, especially if you’re learning new abilities and activating new muscles. If left untreated, this can result in injuries, but in the short term, it might demotivate you from going to the gym the next day. “Recovery and rest are important components of training and development.” Rest is necessary but not sufficient for the best results.

    I can’t highlight [its significance] enough; I’m always trying to tell my clients the same thing. “Your body repairs and strengthens when you rest and recover, ensuring you return fitter and stronger,” explains celebrity trainer Namrata Purohit.

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    Are you looking for strategies to avoid morning stiffness and soreness? Purohit, nutritionist Eefa Shrof, yoga instructor Tara Menezes, and Vedary’s Dr Shailendra Chaubey all agreed to offer some of their best tips.

    Rehydrate your body

    Dehydration makes muscular discomfort considerably more unpleasant, so staying hydrated is essential. While electrolytes and supplements might be beneficial, most doctors agree that water is generally sufficient for most individuals. “Drinking enough water can help make your muscles stronger,” Shrof explains.

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    She also advises paying attention to your daily intake. “Eat a high protein meal with lots of veggies and high-quality whole grain,” she recommends. Greek yoghurt, lean meat, and high-protein foods help muscles repair quicker.

    Don’t skip the stretching component of your workout

    “Because intense workouts increase muscular contraction, it is absolutely necessary to do the appropriate amount of stretches to avoid stiffness,” Dr Chaubey says. Stretch and relax the muscle that was utilised the most during the workout for the best benefits. “Rather than focusing on the repetition, try to hold the stretch after the workout.” “The Surya namaskar routine is designed in such a way that each muscle is stretched in the process,” Menezes explains.

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    Make an appointment for a deep tissue massage

    Massages aid in the reduction of post-exercise muscular soreness, the improvement of blood flow and flexibility, and the facilitation of relaxation. Because exercise causes muscular wear and tear, certain oil massages such as Abhyangam, Balinese, or Thai massages can aid in muscle rehabilitation and regeneration. If you want a more high-tech method, consider purchasing the Theragun, a pulsating gadget that releases tense muscles and helps avoid injuries and pain.

    Concentrate on your breathing

    Muscles work harder during activity and hence require more oxygen. While fast breathing during exercise might provide a quick fix for your body (and therefore muscles), slow breathing thereafter can counteract the carbon dioxide in the body (a byproduct of metabolism) by filling the cells with oxygen.

    Reduce the temperature

    Purohit also recommended taking cold baths after a strong workout to aid recuperation. “Research indicates that it reduces inflammation in the muscles, joints, and tendons.” “This is fantastic for post-workout recovery,” she explains. Ice baths are also popular, although they may not be essential unless you engage in strenuous activities. Another common treatment is cryotherapy, in which cold (-110° C) nitrogen produces vasoconstriction of capillaries and blood vessels, increasing blood circulation in the body.

    Take a walk

    It is critical to keep your body moving after a solid workout. Walking back from the gym, or simply completing a few laps around the house, might assist to lower the pulse rate while keeping the blood circulating. The body does not require extra energy to recuperate in this manner, and the movement minimises lactic acid buildup, which is the major cause of tight muscles.

    Dissolve the lactic acid

    Lactic acid accumulation happens when there is insufficient oxygen in the muscles to break down glucose and glycogen, a process known as anaerobic metabolism. If you want to relieve tight or hurting muscles after a strenuous workout, use rollers with ridges—they’re meant to dig into the knots in the muscles and release them quickly, improving myofascial release.

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