How are you feeling after that workout? Energized, refreshed….and sore? If you are beginning to use muscles that haven’t been used in a while, there is a large chance that they will become sore due to inactivity. But don’t let this deter your fitness journey! Think of every sore muscle as a stepping stone to greatness. As much as you stretch or warm-up before your workout, sometimes your muscles will be sore afterward. There are many ways to prevent and reduce muscle soreness, as well as speed up your workout recovery period. My first rule (which honestly applies to everything) is to always listen to your body. If something as simple as walking is a struggle, please rest. Don’t push yourself to places your body isn’t allowing you to go. It’s ok to take some time off to let your body recover, especially if it’s been a while since you’ve worked out.
To that point, SWEAT has provided some recovery tips to aid in muscle recovery:
Hydrate
Drinking water is essential for post-workout recovery. According to a 2012 article in Sports Medicine, when you’ve completed a high-intensity workout or it’s a hot day, you also need to consider rebalancing your electrolytes.
Grab a post-workout snack
After a workout, a snack containing both carbohydrates and protein can help you to recover more quickly by providing the nutrients your muscle tissue needs to begin repairing.
Make time to cool down
Taking 5-10 minutes to jog slowly or walk on the treadmill can help your body to cool down, especially if you’ve just completed a tough workout or a HIIT session.
Once your heart rate has slowed, static stretching — where you hold a stretch position — can help to improve your range of motion.
Elevate your legs
We spend most of our time with our legs down, whether it’s
sitting, standing, walking, or running.
Elevating your legs up a wall for 5-10 minutes can help to reduce swelling in the muscles. These calming yoga poses may also help to improve circulation.
For more recovery tips, you can see the full list here.
In addition to these tips, FabFitFun has also curated a list of topical treatments to help ease those tense muscles. Tiger Balm has definitely become my best friend the older I get, and I am excited to try some of these other options as well. What tips and tricks are parts of your post-workout process?
