Top 10 Recovery Techniques for Sore Muscles

 

Introduction

Who among us has never felt that soreness in muscles, that heavy discomfort due to a workout session, a running race, or even an extremely tiring day on the job. And that is your muscles warning you that they are actually experiencing what is referred to as delaying onset muscle soreness or more commonly known as DOMS. Don't fret! Of course DOMS will be quite painful, but it is very telling that muscles are healing from stress (placed on them), or that you are progressing. This discomfort is usually at its worst 24 to 72 hours after your exercise and may take 2 to 14 days to resolve. Unfortunately, however, there are quite a few ways to manage soreness and speed along the healing of the muscles. Now it is time to look deeper into the 10 best ways to deal with sore muscles.

1.Rest and Sleep

Muscle recovery is important and so is rest. Relieve tension in your muscles by doing time out on physical activities. But as of now, you can make simple exercises like shaking, stretching, or Yoga for more flexibility of the muscles. However, muscle strength and general recovery required after exercise depend on the number of hours one has slept at night. During the night time the release of Growth Hormone in your body is active in repairing and building of muscle tissues. You need to try to ensure that you sleep for around 7 to 9 hours every night so you get the best results.

2.Hydration

Hydration is important for good health and does not get better than rehydration after a workout session that requires the muscles to be strained. Taking water in recreating measure all through the day can go a long opportunity in facilitating one to hold less muscle Icons and in product disposal of waste items like lactic acid that may incorporate from exercise and activity and accordingly bring about soreness muscle. Drink as little as 8 glasses of water a day and more if you're exercising or in a hot climate.

3.Foam Rolling

Foam rolling is a self-application technique used to treat muscle tissue adhesions, increase lengthening and blood flow of your muscles. Also, it helps in the task of adhesion release and muscle releasing from soreness. Foam rolling essentially works out the same muscle as you need to work on, from top to bottom, side to side or in circles, or up and down, using very gentle to gentle to moderate pressure. Also, do the static stretches whichever you cover your body in the foam roller to get a better stretch and muscle relaxation.

4.Active Recovery

Active recovery entails the use of low intensity exercises the day immediately following a rigorous exercise session. Assists with improving circulation as well as removing waste products, as well as helping with repairing muscle cells. The examples of movements with low intensity include cycling at a slow pace or swim or alternatively going for a walk. Practical suggestions regarding the duration of activity include intensive work with movements for a period of 30-60 minutes to relax sore muscles and speed up recovery.

5.Stretching

Flexibility exercises that involves stretching are crucial in any form of recovery since they aid reduce muscle tightness and in the process actual injuries. Exercise causes your muscles to contract and as a result become sore and stiff the following morning. Components such as stretching elongate muscles and increase circulation to help solve this issue. Ideally it is effective to perform dynamic stretches before your workout session is due while you perform static stretches after a workout session.

6.Ice and Heat Therapy

Among the massages used in muscles control to reduce muscle soreness and enhance recovery process, ice and heat therapies. Hacks down or Cryotherapy is applied directly to exercising or is applied when one is suffering from acute muscle pain in order to ease inflammation and numb the area. 15–20 minutes of ice is applied, then interval is several hours apart or as often as required. Thermotherapy or heat therapy may be applied after the first one to three days of inflammation in accidental or traumatic injuries in order to promote increased blood circulation, reduction of muscle tension and spasm, and increasing tissue elasticity. Application of heat should take about 15-20 minutes; it should be applied several time a day or as often as needed.

7.Nutrition and Supplements

Just as important is a healthy diet if you’re injured, or in any case. The protein is the major constituent of muscle mass, so make sure you are taking enough protein. Protein should range between 0.8-1.2 g/kg of body weight for adults with a preference towards the lower end for physical activity. Besides macronutrient proteins, ensure that you take carbohydrates for energy and eating fats for general body health. And other supplements, such as creatine, branch chain amino acids or BCAAs or omega-3’s, aid in muscle recovery. See your doctor about any new supplement and how suitable it is for your body.

8.Massage

Stretching is a normal physical practice recommended when experiencing muscle pain or in the recovery processes. It has application in diminishing the muscle stiffness, stimulating circulation and preventing formation of the scar tissue. Professional massage can be used props like foam rollers or massage balls or can be done on our own. The dosage of massage frequency is quite high where each muscle group should be massaged at least 10-20 minutes, 1-3 times a week.

9.Compression Clothing

Compression garments have been proven to help with preventing and treating delayed onset muscle soreness during and after exercise or competition. In fact, compression garments put pressure on the muscle groups and may help pump more blood to them, remove the wastes, and decrease susceptibility to swelling of the muscles. It can also be helpful in assisting to tear down muscle stiffness and get a quicker post exercise recuperation period. Choose your compression clothing tight and make sure it has coverage on the muscular area of interest.

10.Stress Management

You can’t totally eliminate stress, but you can control it at all times and it’s something that is highly necessary to keep you far from suffering from any muscle injury or not being able to recover. Increased muscle soreness may have something to do with stress and stress related muscle tension. Activities like meditation, relaxation tactics or great basic yoga – stress control. The easiest way to minimize stress is to have enough sleep and to eat healthy foods to fuel your body.

Conclusion

However, general muscle soreness is a normal feeling when training and the following are the top 10 things to do for relief of sore muscles and better recovery; Endurance is also recommended when you should take your time to rest and recuperate, so that your muscles will build back stronger. If you practice recovery and integrate these approaches in your regimen you’ll be on track to getting the shape that you desire without much strain and pain.