This is a guest post by Luke Douglas of Ripped.me a workout and training site. In this article Luke talks about how to speed up muscle recovery after a tough workout. Remember it’s only by recovering from working out that your muscles actually grow and change. Enjoy.
For most of us who live for pumping iron, the aftermath is more of a prize, and proof we’ve done a damn good job. You can practically feel the gains and the testosterone rush hours after you drop the barbell. But there are sore muscles, and then there are destroyed-beyond-being-able-to-move sore muscles.
For the latter, it becomes crucial to find the most effective solution that will get your body in perfect shape as soon as possible. Why? So that you can return to your pump-chase and get those muscles back in working order.
Sleep it off
Although nothing compares to the power you feel during your training, the actual growth, muscle repair, and muscle-protein synthesis all happen when you turn in. For your body to make the most of all that hard work, you need to have an equally structured sleeping schedule, much like you have a workout plan. One night of decent shut-eye will make zero difference if you tend to fall asleep at two in the morning after you’ve stared at a smartphone screen for four hours.
If there’s anything you should do before sleep to help your body get the most out of its down time, then the following techniques can be a part of your routine, especially when you annihilate your muscles in training.
Set up a massage
And this time, the happy ending will be the sheer fact that you’ll be able to move like a normal human being afterwards. Or like a muscular beast would be more like it. You’ll need a massage therapist that can dig into that rugged physique of yours and help your muscles, connective tissue, and your CNS head straight to recovery mode.
This is achieved with the help of deep tissue massages that trigger the right, soothing response. A proper massage technique aims to elongate and relax the muscle, improve your circulation, lower your blood-pressure, and flush the toxins out of your system.
Myofascial release
If you’ve just said “myowhatnow?” – it’s high time you started applying this delightfully painful method to get rid of your soreness. Ironic, right? Amateurs have gotten addicted to it, while pros swear by its effectiveness, and you have a wide selection of tools to serve for your sore muscle treatment and improve your performance at the gym.
However, make sure you learn how to use the equipment properly. Most people don’t know the true power of a foam roller if they’ve squandered their time simply wobbling around. Achieving pressure, increasing stretch, and waiting are key, whether a sturdy lacrosse ball, a spiky foam roller, or a peanut-shaped lacrosse ball duo is your weapon of choice. Find the knots and sore spots and make them suffer.
Epsom salt baths
Another do-it-yourself favorite among athletes is filling your bath tub with warm water and adding Epsom salts (also known as magnesium sulfate), and lots of them. This wonderful mineral is extremely handy for reducing inflammation after a severe workout, and boosting your recovery rates.
Magnesium is absorbed through the skin, so make sure you stay in there for around 20 minutes and let this concoction do its magic. It plays a key role in testosterone production, it helps your body get rid of toxins, and the reduced inflammation means that you’ll be in less pain.
Active recovery
You’d be surprised how some of the easiest things you can do actually produce the best results. In addition to all the aforementioned methods, just taking a walk can make a huge difference in how you feel after a tough training session.
This primal movement pattern helps your body get rid of fluid buildup, prevents injuries, improves your posture and provides a mild exercise for your core, all of which pushes your body to ditch the pain and be prepared to get back in the game feeling strong.
Keep in mind that what might work for some may not be ideal for others, but these simple methods are tried and tested staples of the training world that will let you make the most of your gain-plan.
