The Day After Your Workout: Muscle Recovery

Image result for muscle stock photo
We have a lot of muscles
photo credit: Shutterstock

Did you ever feel sore after a workout? I'm sure everyone has from time to time. This soreness is your body talking to you. It is telling you to recover. More aptly, your body is asking for a key few things.

Muscle Recovery

Muscle recovery is the time after a workout where your muscles and your body are literally "recovering", and trying to reenergize itself. This article today entails some ideas for you to enhance and to prevent muscles soreness by arming you with information so that you can plan ahead.

If you are just embarking on a workout plan or you have overtrained, you do need to seek muscle recovery. So it does not matter if you have been working out all your life or are new to fitness, every person needs to have muscle recovery time.

Ideas To Achieve Muscle Recovery

The first thing any fitness instructor or doctor will tell you is *Do Not OverTrain*. Please take at least one day off from working out per week.



#1 (number 1) tip is to stay hydrated and rehydrate during your workout. Drink water. Do not drink fruit drinks or drinks that contain sugars. Sugar creates inflammation in your body. When you are dehydrated your muscles will become more painful. Drinking water will dissipate the toxins in your body.
Image result for water bottle clipart

#2 (number 2) Get Your Rest! Getting a full eight hours, if you can, Your body regenerates as you sleep. It will help your body with its soreness. It also helps to keep down a reoccurring injury. Stave off injury by simply sleeping the next day after the workout.

#3(number 3) Eat enough lean protein before or after a workout. It helps to keep the severity of the muscle soreness in check. Yes, one can get a protein shake and drink your lean protein, but just make certain that your shake doesn't contain sugars or fillers.

#4(number 4) ICE  Ice Ice baby! Apply ice for 20 minutes to sore muscles or personal areas that are prone to injury in the past. This will help keep the inflammation down.
Image result for ice pack
#5(number 5) On your off days make sure that you stretch your body. Do full body stretches and isolated stretches as well. This helps with keeping the blood flowing to the body tissues and preventing soreness.

#6(number 6) massage rollers and professional massages are effective ways to break up soreness. The muscle spots that are sore often are said to be in "knots", or one has scar tissue from a previous injury.
Massage helps send blood flow to the injury by way of the tissues. This helps to reenergize sore muscles. Spend a few minutes each day using your rollers if possible.

Last But Not Least

~A few more tips to prevent muscle soreness or to help alleviate the symptoms use an OTC topical spray, gel, or lotion.
~*Consult your physician* by requesting an anti-inflammatory drug such as ibuprofen or naproxen. Follow the guidelines. These two are only prescribed for a short time.
~Take an Epsom salt bath or soak, they are said to have anti-inflammatory properties.



I was shopping one day and stumbled across these handheld rollers. I thought they were quite the find at a simple $3.99, I am able to roll them over a sore region on my body and it feels great. The one roller is considered a deep tissue massager (which tends to apply more pressure to work deeper into the tissue) and the other is a simple massager, but has an area to insert a massage oil or lotion.  Both will have the ability to stimulate circulation. This will aid in helping me with any muscle soreness I might have.



Found these nice easy-grip handheld rollers
Helps with trigger point this one is for more pressure
Can add oil/lotion very nifty



*This is not an ad. The Crane Fitness equipment is a part of the author's personal gym equipment.
This article is for fitness reader enjoyment. These articles were available through the Aldi Food Stores in March 2019.














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