Everybody knows movement is key to a healthy lifestyle, but sometimes going the extra mile can make the following day a little more difficult. No matter how experienced you are, muscle soreness reaches everyone periodically, making workout recovery all the more important.
Sometimes a particular body part can feel especially debilitating, even on an off day. A nice and relaxing massage would undoubtedly be beneficial, but that’s not the kindest action on your wallet. Instead, several quick and easy methods can make even the most painful aches subside before seeking additional help.
Workout Recovery Tip: Cold Plunge
When muscles are strained from activities such as lifting weights or cardio, the process creates a micro tear that rebuilds over time, making those muscles bigger and stronger than before. During the workout recovery phase, the muscles often become sore one or two days later, a process known as delayed onset muscle soreness or DOMS.
To reduce the impact of DOMS, athletes often combat the process by shocking their bodies with an ice bath that increases blood flow and reduces inflammation. Since most people do not have access to an ice bath but do have access to a shower, taking a cold shower can imitate the effect.
It will take some getting used to, but cold showers are known to have similar benefits of increasing blood flow circulation and reducing muscle inflammation while also providing other benefits such as boosting metabolism. Doctors recommend taking the process slowly to allow your body to acclimate to the temperature. UCLA Health suggests alternating three times between using hot water for three minutes and cold for one before ending the shower with cold water.
Workout Recovery Tip: Prioritize Sleep
It may sound simple, but when you can feel your muscles recovering from previous exercise, it is a pretty clear sign that your body needs additional rest. The body needs time to adjust to anything, particularly a new physical activity. So sleep, and sleep a lot. For most people, seven to eight hours is enough to power through a full day, but in situations when your body is under additional stress, more rest is required. On days when the body is particularly under duress, doing your best to add an extra hour or two of sleep will make a major difference.
When it comes to fitness, the workout recovery process is just as important as the exercise itself. Developing a solid sleep schedule is a simple yet extremely efficient way to combat muscle soreness. Obviously, some schedules do not allow for extra sleep all the time, but sometimes going to bed an hour earlier and skipping the late-night social media scroll would be a wise decision when the body needs it. On a day with a lot of muscle fatigue, aim for nine hours of restful sleep.
Workout Recovery Tip: Foam Rolling
Investing in health is exactly that: an investment. It will not always be cheap, but foam rolling is a highly affordable way to improve overall fitness. With the average foam roller costing less than $10, it is a manageable purchase for anyone to obtain. After just one use, anyone will find it beneficial for their workout recovery routine.
Foam rolling is a form of self-myofascial release, or SMR, the official term for applying pressure to one’s self on a muscle to activate it. SMR is often incorporated into warm-up routines before exercise but can also be a great method of providing additional care to a specifically sore muscle. Generally, foam rolling is a great practice to use every day whenever it is most convenient. At the very least, having one accessible to treat sore muscles go a long way to speeding up the workout recovery process.
Disclaimer: This article is intended simply to provide information. It does not replace the medical advice of a physician. Please speak with your doctor if you have any questions or concerns.
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