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.














Comments

Post a Comment

Popular posts from this blog

Dimethicone: Chemical Gets A Bad Rap

Image
What is dimethicone? Why does it get such a bad rap?  It is primarily because it is a commonly used product and an additive, and secondarily it is a man-made silicone polymer and it’s always listed alongside things like phthalates and triclosan. It is a chemical. Dimethicone is in a lot of cosmetics and in products given to you by a certified dermatologist and even in items for babies. Chemistry Photo credit: Pinterest Dimethicone is normally only used topically and found in the cream type form. Dimethicone works because it forms a barrier for and against moisture by doing one of two things, trapping it on the skin or trapping it away from the skin. It fills pores and smooths the look of the skin may fill in wrinkles and fine lines on the face, and it also provides an emollient that will sooth skin to fight the effects of sunburn and diaper rash. Photo Credit: Craftology Dimethicone is effective. It is prominent in moisturizers and in primers, it is an i...
Read more

Deadliest Record-Breaking Cold Weather Is Dangerous

Image
Photo Credit: Medicentres.com Today's post is in response to the dangerous cold and record-breaking weather that is upon approximately 110 million people! I am currently one of those people in the path of this polar vortex weather, and I am not happy. Midwesterners are tough, rugged and live through a lot of weather extremes, however, what is predicted to come for the next two days is just dangerous. A little less than half of the North American continent has an extreme weather forecast right now and in the next week or so. My area tomorrow is predicted to be in the -50 (negative temps) to possible -60's !. The sub-zero temps are here already, but tonight and tomorrow will be excruciating! A meteorologist at the Weather Prediction Center is passing along information right now telling the American public the exposed skin in that kind of extreme will take only a matter of seconds to frostbite and cause hypothermia. According to the Mayo Clinic   (s...
Read more

Magnolias In My Kitchen Very Simple Flower Centerpiece

Image
It's a very cold January day and not one glimpse of the sun is to be had. The ground is covered in snow and now there's even freezing drizzle/rain to add into making this a long winter's day. There's only one thing you can do is to bring warmth in, by way of flowers. I have these two magnolia stems sitting right near me, One has three blooms on it and one has two. They feel bright and remind me of summer. Those warm days where the car windows are down and the Grateful Dead are playing Sugar Magnolia on the radio. And the only thing you can do is wave your arms out to feel the breeze while you're singing the song! A lovely flower centerpiece will liven, brighten and warm my room. So I gathered a  few things: the two magnolia stems Some dried green moss, that I use often, it truly makes me think of spring and summer with its very vibrant green and even brown sticks!  2 very large bell-shaped dimpled glass containers, graduated in size the large ...
Read more