Take an ice bath
You will come to notice that many pro athletes will hop into an ice bath after an intense workout or game. If they’re doing it, there’s no reason you shouldn’t be doing the same!
The University of Ulster in Northern Ireland conducted 17 clinical trials to take a look at their effectiveness in reducing muscle soreness. The research found that ice baths are, in fact, significantly effective in comparison to just rest.
The ice used helps to reduced any swelling caused by inflamed muscles, helping to reduce overall soreness.
Warm up the body
There has been some debate as to which produces better results between heat and ice therapy. The matter of fact is that both have proven to be effective and so results may vary for individuals.
If you’re feeling quite sore, your muscles are likely overworked and tight. By applying heat, you increase the blood flow around the body. This helps to ease the tightness and decrease the pain.
You could also try a 30-minute or so sauna session to improve circulation around the entire body, as well as providing yourself with a sense of relaxation.
If that sounds good to you, you can try out our sauna by visiting us here.
You should keep on top of your protein intake before and after serious workouts. Keeping a high-protein diet helps to prevent any soreness that may be recurring or long-lasting.
Protein is essential for building and maintaining muscle. This means you’re more likely to recover well post-workout.
Ideally, if you workout regularly, you should aim for about 1.4 to 2 grams of protein per kilogram of body weight.
Use sore muscles
Not using your worked muscles the day after your workout can cause more harm than good in recovery. You should try using them in a non-resistant way, so consider a significantly less intense exercise.
Swimming is usually a great option as it takes off a lot of impact on your body.
Any activity will help to increase blood flow and circulation, making it easier for your body to loosen up. The blood will also provide nutrients and oxygen to the muscles to increase the rate of the repair process.
Pinpoint which muscles are causing you the most grief and try out some light stretches. This helps to release tightness and improve your range of motion. This doesn’t heal muscle tears or repair them any faster but it can make you feel much better.
It is important not to over-stretch when doing this. Each stretch should feel nice and tight, but not uncomfortable. Hold each one for 5-10 seconds depending on your personal comfort level. You can repeat them if you feel necessary.
Rest & recover
If you’ve really worked hard, it’s not always unhealthy to give yourself a day off.
Relaxing can replenish your energy levels and give your body time to take advantage of the natural healing process.
The most effective way to speed up recovery would be to partake in very light exercise the day after a tough workout and then having a full day off the following day.