Best Methods to Boost Recovery after Workout

How to Boost Recovery after Workout

You might have heard of different ways on how to recover after training or workout. Exercise and physical activity are essential for overall fitness. However, recovery is also important for health and general wellbeing.

Recovery is vital in any training program because insufficient recovery could lead to further muscle injury. Here are the common methods to recover after a training or workout.   

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Best methods to boost recovery after your workout:

1.    Stretching

In the cool down phase of your workout, it is very important to do stretching coupled with deep breathing exercise. The combination of the two enhances the entry of more blood and oxygen to the sore muscles. Another benefit of stretching is that it also promotes the release of tension after exercise. Yoga is also a good form of stretching and it includes big muscle groups. Doing yoga at least twice a week supports recovery and prevents injury.

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2.   The hot-and-cold therapy

Temperature based therapy is one of the most effective method to boost recovery after your workout. Ice or cold compress is best for reducing swelling or inflammation. Cold compress is ideal for local muscle aches and is only recommended in the immediate recovery phase.

There are also experts who recommend other methods like contrast temperature therapy or sauna. The contrast temperature therapy basically alternates hot and cold water baths. According to a study published in the Journal of Science and Medicine, contrast temperature water therapy significantly reduces recovery time because it directly affects the lactic acid levels in the blood.

3.   Anti-inflammatory medications or pain relievers

Anti-inflammatory medications or pain-relievers are helpful in speeding up muscle recovery. During exercise, the body releases inflammatory mediators as a response to the heavy physical activity. That is why taking anti-inflammatory medications are helpful for recovery especially after you work out. It also reduces swelling, pain, and soreness.

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4.   Nutrition & Hydration

A body that is properly nourished and hydrated recovers faster and is less prone to injury. Hydration allows the cells to recover after an intensive workout and after losing body fluid and electrolytes from sweat. Proper diet loaded with protein and vitamins are also helpful during the recovery phase. Protein and vitamins work by assisting in cellular repair and strengthening the muscles and other body structures.

5.   Stay active.

Active methods would involve light activities and gentle range of motion movements to promote nutrient transport. This also helps in the removal of waste products from the body. According to experts, staying active helps the muscles refuel faster. Staying on bed for prolonged periods is not recommended because your body will not adjust to the change in physical activity. As a result, you’ll eventually feel the same muscle ache and soreness the next time you get back into training.

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Conclusion:

The best methods to recover include hot/cold therapy, stretching, pain relievers, adequate hydration, proper nutrition and staying active. Always remember that balance is important in your training program, you need to take care of your body and wait for full recovery before you resume with training. I do recommend using methods in combination for better results. I hope these tips were able to help you recover faster and get back into training.

Reference:

• Crabtree, B. How often should you get massage? American Chiropractic & Rehabilitation. Accessed from http://american-chiropractic.net/how-often-should-you-get-massage.html.
• Kawamoto, J.E. The 6 best ways to recover from your workout. Men’s Fitness. Accessed from http://www.mensfitness.com/training/the-6-best-ways-to-recover-from-your-workout.
• Catanzaro, J.P. (2014) 9 Powerful methods that can help you recover. Bodybuilding. Accessed from http://www.bodybuilding.com/fun/9-practical-recovery-methods.htm.
• Ostrowski, K., Rohde, T., Asp, S., Schjerling, P., Pedersen, B.K., (2004) Pro and anti-inflammatory cytokine balance in strenuous exercise in humans. The Journal of Physiology, 515(1); 287-291. Doi: 10.1111/j.1469-7793.1999.287ad.x.
• Reilly, T. & Ekblom, B. (2007) The Use of Recovery Methods Post-exercise. Journal or Sports Science, 23(6):619-627.
• Tao, D. (2012) 18 Scientifically Proven Ways to Speed Recovery. Greatest. Retrieved 8 May 2015 from: http://greatist.com/fitness/18-scientifically-proven-ways-speed-recovery.
• Quinn, E. (2015) 10 Ways to Speed Recovery After Exercise. Sports Medicine. Retrieved 8 May 2015 from: http://sportsmedicine.about.com/od/sampleworkouts/a/After-Exercise.htm