So, you just had a super intense workout and you feel great–except your muscles aren’t looking to join the party. While moderate muscle soreness can feel incredibly gratifying after a good workout, too much can leave you feeling stiff. Luckily, there are many things you can do to help speed your recovery following a hard workout.
Drink Up
Staying hydrated in and of itself is essential to your body’s health all the time, but it’s especially important following an intense workout. In addition to water, you should also be getting plenty of protein and other vitamins and nutrients that are essential to muscle recovery. Without them, you’re bound to feel sore as your torn muscles struggle to repair themselves. A pre- or post-workout supplement can do wonders.
Stretch Out
If you’re not stretching out before and after your workouts, you’re asking for trouble. Failing to do so puts you at a greater risk of overuse injuries and, at the very least, you will experience the muscle soreness you’re suffering from right now. You should always take time to warm up and cool-down as part of your routine. In the days following the workout, you should be stretching regularly to help promote recovery and relieve stiffness and tension.
Get a Massage
A deep tissue massage can help work out any stiffness and tension that you’re currently suffering from while helping to increase your flexibility and stretch out those sore muscles. If you can’t go to a professional, try getting a foam roller and learning the proper techniques. Doing so can help you recover more quickly from every workout going forward while experiencing substantially less soreness in between.
Consult with a Trainer
If you are regularly suffering from muscle soreness, you may need to talk to a trainer. A little bit of soreness is good, but if it becomes a regular thing, it could be a sign that you’re doing too much too fast or perhaps using improper form. A trainer can help you rethink your routine so you can do your best both in the gym and out.
Get Enough Sleep
Sleep is crucial for muscle recovery. During sleep, your body releases growth hormone, which helps repair and rebuild muscle tissue. Aim for 7-9 hours of quality sleep each night, especially after intense workouts.
Engage in Active Recovery
While it may seem counterintuitive, engaging in light, low-impact exercise can help promote recovery. Activities like walking, swimming, or yoga can increase blood flow to your muscles, helping to reduce stiffness and soreness.
Try Cold Therapy
Applying ice or taking a cold bath can help reduce inflammation and numb pain. Cold therapy constricts blood vessels, which can help reduce swelling and muscle soreness. Just be sure not to overdo it, as too much cold can actually hinder recovery.
Use a Compression Garment
Wearing compression garments, such as compression socks or sleeves, can help increase blood flow and reduce muscle soreness. The pressure from the garment can also help prevent fluid buildup and reduce inflammation.
Incorporate Rest Days
It’s important to give your body adequate time to recover between intense workouts. Incorporate rest days or active recovery days into your workout routine to allow your muscles time to repair and rebuild.
Consider Supplementation
Certain supplements, such as creatine, omega-3 fatty acids, and branched-chain amino acids (BCAAs), have been shown to help with muscle recovery. However, always consult with a healthcare professional before starting any new supplement regimen.
Listen to Your Body
Ultimately, it’s important to listen to your body and give it what it needs. If you’re feeling overly sore or fatigued, it may be a sign that you need to take a step back and allow more time for recovery. Don’t push yourself too hard, as this can lead to injury and setbacks in your fitness journey.
Remember, recovery is just as important as the workout itself. By incorporating these strategies, you can help speed up your recovery, reduce muscle soreness, and get back to your workouts feeling refreshed and ready to go.
