Whether you’re a regular exerciser or you are embarking on a new fitness journey, it is important to make sure that you are recovering properly after every workout.
Why is recovery important?
Post-workout recovery is important for several reasons:
- Prevent injuries from forming
- Prevent tightness and soreness (DOMS) in the muscles
- Increase rate of muscle growth
How should I recover?
There are a number of ways one can recover from working out. Everything from massage tools, at-home remedies, to even dietary suggestions, read below to see the many ways you can start recovering properly:
Rollers are a great tool for recovery, not only being one of the more affordable types of equipment out there but also being convenient to carry around. The basic Foam Roller is a nice introductory piece that allows for deep muscle penetration and for stimulating blood circulation; some have ridges to enhance the massage when targeting specific muscle parts. Vibrating Roller provides an additional vibrating effect for physiological benefits and further pain relief. A Stick Roller is great to travel with, being lightweight and more compact than a regular foam roller. Stick rollers also allow you to control the strength, direction, and massage pattern because of its manual feature.
A Massage Ball is another type of handy equipment. The great thing about using a ball is that its small size makes it easy to aim specific soreness in muscles. The smaller size also means you can carry it around with ease, essentially anywhere. The Spiked Massage Ball can be used if
Body Back Buddy Massager
This oddly shaped device may look somewhat intimidating, though it is promised to give you proper and swift relief. It’s shaped in an elongated “S” shape with protruding knobs to be able to get around different areas of the body. The knobs target the knots and aches, releasing tension wherever you feel sore. Unlike the roller and the ball, the Body Back Buddy Massager even allows for you to massage yourself while standing up.
If you want to take your massage equipment to the next level, purchasing a massage gun would be a great investment. Say goodbye to aches and soreness because these bad boys target deep muscle tissue while providing blood circulation through rapid, repetitive strokes. The handheld device is ergonomically designed for easy and comfortable use as well. Theragun has three different models, mobile apps for instructions, and a variety of accessories for you to accessories your handheld massage gun.
Cold Showers and Ice Baths
Especially after a workout, taking a cold shower or even plunging into an ice bath will kickstart the muscle recovery process. Cold showers and ice baths reduce inflammation in your muscles, aiding in soreness. Epsom salt baths can also relieve stiffness and tightness in the muscles.
Stretches incorporate movements that help increase mobility and flexibility in the body. Such movements assist with blood flow, ultimately increasing oxygen uptake in your muscles, reducing muscle soreness. You could even incorporate stretches in your daily activities like lunging across the room or holding a standing quad stretch while brushing your teeth.
Magnesium is a micronutrient that helps your body stay healthy. Take magnesium supplements to minimize soreness in the muscle.
Take your hydration game to the next level by adding some electrolytes to your water. Products such as Liquid IV and Nuun have an array of flavors that make your water tasty and electrolyte filled. Drink electrolytes before, during, and after your workout so to prevent cramps from forming and to maintain hydration.