11 Ways To Speed Up Recovery For Muscle Soreness
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We've all been there, you get back from home from leg day and you just think to yourself 'boy I wish I'd just skipped'. You can't feel your legs, you can't move them and you waddle with every step you take. Not to mention walking down those stairs of doom is a complete nightmare. Now you just want to recover as fast as you can so you can get back, don't worry, I've got you.
Maybe you're sore from weight lifting, cycling, running or maybe it's even an injury. Either way, these simple, easy remedies will be sure to get you back on track doing the thing you love as fast as humanly possible.
1.) Stretch Or Do Some Yoga
After a killer workout, try a bit of light stretching or maybe even some gentle mobility yoga. This could be done straight after your training session for immediate relief of any tightness.
2.) Ice Bath, Cold Shower Or Cryotherapy
Many of the worlds top athletes use ice baths and cryotherapy to maximise recovery, reduce soreness and prevent injury. Not to mention the other countless benefits such as improved immune system, focus and a natural boost in energy levels.
You'll usually have a shower after a workout anyway, so why not make it a cold one? It's the most accessible out of the 3 and doesn't have any extra costs.
3.) Sleep More
You already knew this was going to be on here, and it's for a reason. This is by far the most important thing to do when it comes to recovery and improving it is vital not only for speeding up recovery but for a healthier, more productive life in general.
Your body also produces Growth Hormone when you sleep, which is what helps your muscles grow. If you don't get enough sleep, that time spent in the gym would just be wasted. Make sure to have a minimum of 8 hours quality sleep daily.
How do you know your sleep is of high quality? Try out a fitness/ sleep tracker such as the FitBit Sense, one of the most accurate fitness trackers on the market.
4.) Use Essential Oils To Soothe The Soreness
Some essential oils have incredible soothing properties that will help aid muscle recovery. My personal favourite and most effective essential oils for recovery are Lavender, Eucalyptus and Rosemary. How do I use them? You can either replace it with your normal massage oil or you can add 6-10 drops in a bath. You could even add 3-4 drops into a diffuser for a healthier mind and a beautiful smelling home.
5.) Get A Massage
A massage not only feels good but it improves blood circulation which is great for muscle recovery and relaxation. However, a massage may not be accessible to you so there are some incredible tools used by athletes for the same effect at the comfort of your home. These are listed in the next few tips.
6.) Use An Acupressure Mat
Pressure from the spikes on an acupressure mat activates the body's own production of "natural painkiller" hormone (endorphins) "feel-good” hormone (oxytocin) and boosts blood flow. It's perfect for reducing stress, improving mood and speeding recovery like crazy.
There are a total of 8000 tiny acupressure points distributed for total coverage of your back, neck or body, stimulating hormones to be secreted. This means you can experience immediate pain relief in the comfort of your own home.
7.) Use A Massage Gun
Massage guns are used by many physical therapists all over the world. It's great for blood flow, but one thing I have to say is that it feels INCREDIBLE. You can feel all the tension, pain and soreness just melt away.
8.) Soak In An Epsom Salt Bath
Epsom salts contain magnesium and sulfate. When magnesium is absorbed by the skin during a bath, it alleviates any soreness and reduces inflammation.
9.) Sauna
Using a sauna after intense sports is a proven method of relaxing your body for your day ahead. The muscles loosen while blood flow increases. Whether you have an injury or you're just sore, a sauna dramatically speeds up muscle recovery. It's also great for detoxing if you're into health and wellbeing as it extracts all the nasty heavy metals out of your system which could otherwise be detrimental. Try to use a sauna (Infrared if possible) 3-4 times a week for 20-40 mins per session and watch your soreness become non existent in a matter of no time. Make sure to replenish the fluids lost in the sauna.
10.) Don't Push Your Body
Make sure to take a rest day a few times a week if you have to and don't push your body to the max, it needs that rest.
