Whether you’re an elite athlete or someone trying to stay physically active and fit, muscle recovery is a key component of maintaining consistent and high performance (and avoiding setbacks and injuries!). Without a proper recovery routine or techniques, fatigue will likely prevent you from being consistent and you’ll always find yourself struggling with soreness and pain. Here, we’re looking to understand how you can implement simple strategies to speed up your recovery, reduce pain and be the best version of yourself.
Muscle Recovery 101
When you exercise or engage in a physical activity, tiny tears occur in your muscle fibers. These tears are natural parts of building strength, muscle and endurance. However, without proper recovery, this can lead to stiffness, inflammation or even injury.
So how can you best manage your body’s natural recovery process? The steps below aim to help you do exactly that, in order to help reduce muscle soreness, pain and accelerate recovery time quickly.
Top Muscle Recovery Techniques & Strategies
1. Proper Sleep & Rest
Sleep is your body’s opportunity to heal. During REM sleep, your body’s tissues repair and your growth hormones are released. This aids your recovery. Ideally, you should get 7-9 hours of quality sleep each night to help support your body’s recovery process.
2. Active Recovery
Gentle movements like walking, yoga and swimming can help remove or flush out lactic acid which reduces soreness without overworking your tired muscles. These movements help promote circulation in your body which delivers oxygen and nutrients to your muscles more effectively.
3. Consider Alternative Therapy
For people dealing with consistent and continuous muscle soreness, tension and/or discomfort, advanced pain therapy techniques like dry needling are worth considering. Dry Needling is an evidence-based therapeutic technique that helps treat muscle soreness, pain and stiffness. It involves inserting a thin needle into trigger points or muscle knots which promotes circulation and encourages faster muscle healing.
4. Use Topical Pain Relief Solutions
Topical pain management products , like MEDISTIK can be your ally in muscle recovery. It’s a quick and easy way to get targeted pain relief, reduce your inflammation and help with your post-workout or chronic stiffness. Pro Tip: Use topical pain relief products before and after your physical activity to help prime your muscles and recover quicker.
5. Stay Hydrated and Eat Well
Yep, super simple. Sometimes all your body needs is fuel to help it recover. Stay hydrated and eat foods that are high in protein, antioxidants, and anti-inflammatory properties (e.g omega-3 fatty acids). This can and probably will help reduce soreness and speed up your healing. Pro tip: Find the best greens powder for you to get all the nutrients you need to recover quickly and efficiency.
6. Foam Rolling and Stretching
Self-myofascial release techniques like foam rolling can help break up adhesions in the muscles and improve mobility. Pair this with stretching to maintain flexibility and reduce tension. Pro tip: use a topical pain reliever before and after using a foam roller for maximum effectiveness.
The Importance of Tailored Recovery Plans
Every individual’s recovery needs are unique. Things like your general activity level, age and pre-existing injuries can play a huge role in determining the strategies that are best for you. Always consult a healthcare professional and/or a licensed practitioner to develop a plan that is tailored to your specific needs and goals.
Muscle recovery doesn’t have to feel like work. With some simple techniques and tips, you can keep discomfort at bay and stay ready for whatever life throws your way.
Disclaimer: The content on Wellness Derive is for informational purposes only and not a substitute for professional medical advice, diagnosis, or treatment. Always consult a healthcare provider for medical concerns.
