The natural analgesic effect of cold therapy means less perceived pain the next day. Just 10–15 minutes of cold water immersion can help accelerate healing. Athletes use this therapy to accelerate recovery after intense training sessions or competitions. A study published in the International Journal of Sports Physical Therapy found that foam rolling significantly reduced muscle soreness in participants.
Active recovery works because it increases blood flow to the muscles and joints. This improved blood supply takes away toxins and brings in fresh nutrients for healing. Exercising often without taking a rest day increases levels of stress hormones like cortisol and adrenaline (epinephrine) in the body. When these hormones stay elevated, it can be harder to wind down, making sleep challenging, per the American Council on Exercise. You can eat whatever you like after a workout, as long as it’s healthy and nutritious.
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Research shows that not getting enough sleep can interrupt the inflammatory response in the body, leading to worsened muscle recovery and repair. Your body requires nutrients such as vitamins to perform all tasks. Not eating a balanced diet can cause nutritional deficiencies, impairing your recovery following intense exercise.
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If you’re not sure you’re meeting your protein needs through whole foods alone, it’s worth chatting to a sports dietician or nutritionist for advice. Schedule a few extra rest days if you notice that your performance is deteriorating from workout to workout. K. Aleisha Fetters is a Chicago-based fitness writer and certified strength and conditioning specialist who empowers others to reach their goals using a science-based approach to fitness, nutrition and health. Her work has been featured in various publications including Time, Men’s Health, Women’s Health, Runner’s World, Self, O, U.S. News & World Report, and Family Circle. She also creates editorial content and programming for Exos, a sports performance company.
Stretch, foam roll or self-massage
That’s why the ideal training programme includes a balance of both high- and low-impact movements that encourage recovery. Alongside regular workouts, making light movement part of your daily routine can be a great way to help promote blood flow and more effective muscle recovery. While sore muscles are sometimes just part of challenging yourself and getting stronger, there are things you can do to improve your muscle recovery and keep making progress towards your health and fitness goals.
- And with the right habits, you’ll bounce back faster, train smarter, and see better results—all while feeling energized instead of drained.
- Deputy Health & Fitness Editor Mallory Creveling says therapy balls are great for relieving tension in sensitive areas.
- Optimal sleep is essential for anyone who exercises regularly.
- It’s worth reminding ourselves of the wisdom that every body responds to exercise differently.
- So, next time you’re tempted to crash on the couch after you exercise, try these expert-backed post-workout recovery tips instead.
- The significant muscle stress and damage created through such as exercises as intense weightlifting or endurance training, will require more recovery time than some light cardio.
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There’s More Than 1 Way to Let Your Muscles Recover
If done correctly, this lactate flush will noticeably cut down (but not necessarily eliminate) the muscle stiffness and soreness you will feel over the next day or two following your training session. Speaking of those easy days on the schedule, make sure you’re not running too fast. This is a very common mistake that enthusiastic runners is madmuscles worth it make because they think this will make them get faster quicker—in actuality, this often creates unnecessary fatigue and increases the risk of injury. The foam roller isn’t the only recovery tool you might want to consider integrating into your postrun routine.
Breath work and mindfulness for recovery
Studies show that recovery workouts are less effective when they are hard or vigorous. Experts once thought that DOMS was due to lactic acid buildup in muscles, but they now recognize that’s not actually true. While the body forms lactic acid when it calls on stored energy, that excess lactic acid disappears rapidly when the period of exertion ends.
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Post-Workout Nutrition: Why It’s Key
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Get it wrong, and you’re either stalling your progress or risking burnout. Recovery time allows the CNS to recalibrate, ensuring you’re mentally and physically ready to hit your next session with maximum energy and focus. A well-balanced post-workout meal should include a combination of protein and carbohydrates. Examples include a smoothie with protein powder and fruit or a chicken salad with quinoa. At Cymbiotika, we emphasize the importance of high-quality, science-backed supplements. While whole foods should be the foundation of any diet, supplements can support recovery when needed.
They feel good, but the science is shaky on if they speed things up. A 2020 study in Medicine & Science in Sports & Exercise found that these hormonal surges peak right after training, then taper off—another reason to rest smart. Testosterone and growth hormone spike, especially after heavy lifts, acting like foremen barking orders to build muscle back better. Your muscles guzzle amino acids from your diet—chicken, whey, whatever—to rebuild the torn spots. By repeating this cycle, the contrast between vasoconstriction and vasodilation creates a “pumping” effect, which can accelerate the removal of toxins and boost recovery.
“This means hydrating throughout the day, not just during the run,” Mandje says. If you’re sweating a lot, have a drink with more electrolytes in it. Don’t forget that drinking plenty of water and getting some electrolytes should also factor into your re-fueling strategy. As soon as you’re done with your run, jog very easy or walk for a half mile (or 10 minutes) to facilitate the return to “normal” status. Blueberries add all the sweetness you need, naturally, to protein-rich strained (Greek-style) yogurt in this satisfying snack. These energy balls are made with black beans for a delicious, nutritious twist on a classic snack.
Skimp on sleep, and you crank up stress hormones, slow recovery, and raise your injury risk. It can reduce soreness after workouts and even improve flexibility without hurting performance. One study found that 20 minutes of rolling after exercise (and repeating it over the next two days) led to way less muscle tenderness than not rolling at all. Whereas a rest day includes no structured exercise, an active recovery day involves intentional movement that’s less intense than your typical workout. For example, you might walk or cycle at a leisurely pace, practice tai chi, or perform a light resistance workout using body weight.
Your training program shouldn’t leave you feeling sore for days on end after every workout. Ideally, your strength training program will gradually increase the intensity at a sustainable pace that allows you to build muscle and see results. This is called progressive overload, a principle used in many Sweat programs where your training routine undergoes regular small adjustments to your workout volume, intensity, density and frequency.
Strength athletes may cycle intensity, focusing on different lifts or muscle groups to maintain daily activity. Rest days have long been a staple in fitness programs, primarily to allow the body time to recover from the stresses of exercise. During workouts, muscles experience microtears, energy stores are depleted, and the nervous system undergoes fatigue. Incorporate at least one rest day into your training programme to ensure your body gets the break it deserves. But also, if you need to take an additional rest day in a week, do it—that’s a sign that your body needs more recovery.