The painful condition is caused by the appearance of microscopic injuries in the muscle tissue. This is a natural process of overloading the body. But how can you quickly bounce back and promote muscle recovery after exercise?
There are 5 ways to help you say goodbye to inner pain and return to your normal rhythm of life. This is especially important if frequent training is planned.
1. CLEAN WATER AND OTHER DRINKS
Water is the active engine of all processes occurring. It will also be required for our muscles.
Medical studies have shown that the human body is 4/5 water. We must constantly replenish its stocks. Those who reject such knowledge or are not at all concerned about their state of health over time begin to wonder: where do illnesses, overweight, and fatigue come from? Everything is “attributed” to age and poor ecology. In fact, the body is constantly giving us signals about the lack of water. But you still need to learn to recognize them.
2. AVAILABILITY OF PROTEIN AND NUTRITION FOR ATHLETES
Muscles after exercise require some rest to come back to normal. Proteins, which are the basic building blocks of muscle tissue, will help in this. Make sure that during periods of training, the daily protein intake is at least 30%.
Sports nutrition will also help with this. It is composed of whey protein and a complex of amino acids taken before exercise and after exercise. You can develop a personal supplementation schedule. Just remember: strained muscles need proteins like a thirsty traveler needs water.
3. STRETCHING OF MUSCLE GROUPS IS REQUIRED
Stretching prepares the body for stress and reduces the time it takes for muscle tissue to adapt. It is done at the beginning and end of workouts, reducing the degree of injury to the internal ligaments and soft tissues. You will need a warm-up (before the start of strength exercises) and a cool-down (finishing the training process).
4. COLD RELAXING SHOWER AFTER TRAINING.
Ice bath due to the cold works excellently with muscle problems and internal inflammation.
The physics of the procedure is as follows. Low-temperature water and ice are able to disperse blood clots, drive lactic acid accumulated during exercise into the bloodstream. It is considered a waste product, negatively affecting the muscles, so it should be disposed of in a timely manner. Note: lactic acid can be fought with a bath or sauna.
To use ice, you need to find plenty of it. Not everyone lives in the Far North, in the permafrost zone, so it is preferable to use a cold shower. Its duration is only 5 minutes. But be warned – this shower is not for everyone . Match the recommended treatments to your health. Perhaps it will be more useful for you to visit the sauna or take a steam bath.
5. COMPLETE RECOVERY PERIOD AFTER EXERCISE
Rest is useful for any activity, and after a crossfit workout it is doubly useful. This includes a healthy, full sleep lasting at least 8 hours and a two-day break from training. This will give all muscles a good rest. If you need to train every day or every other day, then you need to do thematic exercises: one day the pectoral muscles are strained, the second day – the load goes on the legs, etc. This is the only way to achieve balance in training without harming your own body. At the same time, the muscles will gradually strengthen and increase in volume, which every amateur and athlete desires.
In reality, you can find more ways to restore muscles than presented in this article. Try at first to use at least 3-4 of the methods described above.