Did you know that everyone is at risk of muscle soreness to some degree, even athletes and professional lifters? When you put your muscles under a significant amount of stress, it can cause tearing that damages your muscles, which results in muscle soreness.
Muscle soreness can be uncomfortable and even debilitating. If you have muscle soreness, you should not have to worry about it for long. Here are some tips for muscle recovery that will help you get back to normal in no time.
Use a Massaging Device
One of the best ways to relieve soreness in muscles is by using a device that can help to relax them. The type of device you will need depends on the intensity of your workouts and how sore your muscles are.
For instance, if you only have mild to moderate muscle pain, you may be able to purchase a small handheld massager from a retailer. You can often use these to lightly target areas of muscle that feel tense or slightly sore.
If you need something more heavy-duty, try using a massage gun. Since massage guns tend to imitate the motions and pressure of a real massage therapist, they can provide more relief. If you don’t know where to get one, there are plenty of sites that give massage gun advice.
Visit a Chiropractor
Some muscle pain actually stems from joint problems, as your muscles learn to respond differently when joints do not work properly. Since this can cause damage to your muscles, aligning your joints may actually help your muscles heal faster.
Get Your Protein In
Protein is essential to maintain how your body functions at its best. When you are building muscle or working your body more than usual, you need to ensure you get even more protein than you usually would.
Consume protein before your workout or strenuous activity to help with muscle protein synthesis. This means that your muscles will absorb the protein more effectively while you exercise.
You should also try to get your protein in after your workout as well. Because working out causes damage to your muscle fibers, protein needs to assist your muscles in repairing themselves.
Some of the easiest ways to get protein include protein powder before or after your workout, or even just increasing the amount of meat, beans, and nuts that you include in your daily diet.
Make Sure to Eat Carbohydrates
Carbohydrates are vital to muscle growth because they provide a quick source of energy while you exercise. This is why carbohydrate loading before workouts is a common practice. Carb loading is one of the best tips for quick muscle recovery.
Carbs feed your body a lot of short-term energy, and they are also easy to eat. Some of the best ways to quickly consume carbohydrates include potatoes, white rice, and pasta. This way, you are less likely to experience muscle soreness.
Get Plenty of Sleep
When you sleep enough, you allow your body to repair itself the fastest way possible. By giving your muscles time to heal while you sleep, you are less likely to wake up with muscle soreness and other issues.
If you feel that you do not sleep enough to repair your muscles, then you might need to get more shut-eye at night. You can also reap many other benefits of getting more sleep, such as more energy during the day.
Studies have shown that drinking following a workout can actually slow down your body’s ability to restore normal levels of glycogen. Glycogen is a type of fuel that helps your body to stabilize the glucose levels in the blood.
Even if a glass of wine or a beer may not seem like a big deal, it can actually have a larger impact on how your body functions overall. If you still want to drink, try doing so on rest days or when you have not engaged in strenuous physical activity.
Do Low Impact Workouts
If you find yourself with increasingly sore muscles and other techniques do not work to recover, then you may need to take a break from high-intensity workouts. You can still get your sweat on in a way that does not cause further damage.
For cardio, try doing cardio workouts like the elliptical machine rather than the treadmill. Ellipticals still provide an intense cardio workout but do not cause problems for your knees as treadmills do. You can even burn just as many calories with around the same amount of effort.
Yoga and pilates are also great examples of low impact workouts. They can help you to ease your muscles into different positions without the potential to stress or tear them more than a high impact workout would. They can also help improve your flexibility.
Stay Away from Processed Foods
It is always a good idea to try to eat less processed foods and more whole ingredients, but did you know that it can benefit your muscle recovery? Many processed foods are high in calories but nutritionally empty, meaning they will not improve muscle health.
Not only do processed foods not help you build muscle but since they lack nutrients, they also postpone muscle recovery. You should try to start by swapping out snacks like crackers for pasta, fruits, and vegetables, which are nutrient-dense.
Use These Tips for Muscle Recovery
When you have soreness in your muscles, you should get better quickly with these tips for muscle recovery. By incorporating them into your routine, you can teach your body to recover faster from heavy lifting or an intense workout.
Would you like to learn more about how to make the most out of your workouts, and tips for muscle soreness recovery? Click on our Health section for more information on keeping your body in top shape.