“No pain no gain”, you mumble as you woefully stumble out of bed and squeeze into your active wear, legs trembling from that 100 squat challenge you did yesterday.
That sore feeling you get after a tough workout is your body telling you it needs time to recover; and it is this muscle recovery period which allows your body time to rebuild and protect your muscles.
But sometimes your body doesn’t heal quite as fast as you’d like it to. Don’t let DOMS set you back from reaching your fitness goals. If you’re wondering how to recover muscles faster after workout, follow these 10 simple tips on how to aid muscle recovery and you’ll be back in the gym in no time!
1. Stay hydrated
Hydrated muscles are healthy muscles! Drinking water after a tough workout is a great way to prevent dehydration, whilst helping to rid your body of toxins. Dehydrated muscles can become painful muscles so it is important to keep on top of your water intake.
2. Get enough sleep
Sleep is so important as it affects the whole body and all its systems, such as your brain, heart, lungs, metabolism, and much more. Also, sleep time is when your muscles actually grow and recover. The rest time between workouts is very important for recovery.
3. Increase your protein intake
Protein is effective in building muscles but also in speeding up the recovery time. Protein sources, such as egg whites or soy are ideal for the recovery of your muscle health.
4. Stop overtraining
Don’t feel like you need to push yourself to breaking point to see maximum results. Rest days are more important than you thin, so if you’re wondering how to recover muscles faster after workout, rest is key.
5. Try compression clothing
Compression socks and sleeves are the new trend in recovery products. They work by applying pressure to specific areas to help maintain blood flow and reduce swelling.
6. Stretch regularly
The more you stretch, the better! Stretching loosens the muscles and improves flexibility which speed up recovery after a strenuous workout.
7. Take an ice bath
This may not be at the top of your to-do list but it’s extremely popular with pro athletes. The ice eases inflammation, therefore speeding up recovery.
8. Apply muscle creams
These work by making the skin feel cool and then warm, easing pain and soreness in the specific muscle.
9. Get a massage
Treat yourself to regular professional massages and feel the knots melt away. Admittedly not the most cost effective as sports massages can be relatively expensive…
10. Recovery tools
A more affordable alternative, try an at-home massage that can be performed by using recovery tools, such as foam rollers and percussion massage guns. Try the Pulseroll vibrating muscle recovery products, designed to ease muscle soreness and improve circulation. They work by providing myofascial release, which repairs broken tissue. Check out the full Pulseroll product range now!