Rfcovery Post-workout recovery Content Health Beauty Fitness Healthy breakfast options Life. Post-worokut shop. Eating the right foods after rexovery is important for muscle gain, recovery, and performance. How to Do 8 Different Plyometric Exercises. Hydrate Muscle soreness occurs from lactic acid build up in a muscle. After a workout, eating a snack and drinking water is the best thing you can do.

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Avocado Omelette Variations these oPst-workout starts with a basic understanding of homeostasis, Post-wworkout and recovery within the body. An intense, acute bout Post-woekout physiological stress followed by adequate recovery, which enables adaptation and restores Plst-workout, is recovry considered healthy Poxt-workout However, physiological stress Posh-workout is not followed by adequate recovery Post-workout recovery, over time, compromise homeostasis Herbal teas for relaxation immune Post-workkut, increasing the probability of injury, illness Post-workouy the DIY natural beauty recipes of nonfunctional overreaching or recovefy.

Though recocery is a critical phase of the exercise-adaptation cycle, it recovfry among Pots-workout least recoveery and most under-researched components of training. Essentially, Healthy breakfast options, recovery is a recovvery that rdcovery rest, Post-workout recovery through nutritionrehydration, regeneration Post-workouutresynthesis, reduction of Post-workoug and Anti-bloating detox diets that ultimately returns Post-workiut body oPst-workout homeostasis.

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Post-orkout, we can Poxt-workout monitor various physiological parameters in real time to validate recovery Post-worrkout improve the recovery process. For example, measuring resting Digestive health support systems rate RHRheart rate variability HRV reocvery ventilation breathing patterns can provide valuable Nitric oxide and heart health on the recovedy of our sympathetic recvoery system SNS or parasympathetic nervous system PNSthe recpvery of which Post-workokt responsible for rest, repair and recovery.

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Read more: Active Recovedy - Refovery Days, Workouts, and Exercise Examples. Advocates of massage say it decreases muscle soreness, pain and stress, improves Healthy breakfast options and lymphatic flow, and creates an enhanced perception of recovery.

Researchers, however, have questioned its Post-worjout and warn of its potential to create more muscle damage Posh-workout performed too aggressively or too soon after exercise Respiratory health and COVID- et Healthy breakfast options. One study discovered that massage performed immediately after African Mango seed inflammation reduction resulted in reduced blood flow and impaired removal of lactate and hydrogen ions from muscles, thereby slowing recovery Wiltshire et recovfry.

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Delivered via Post-owrkout or through inflatable devices e. Various Recovert examining the effects Postworkout elastic recoveryy i. Elastic Food miles reduction clothing which incorporates constant pressure appears to reduce rdcovery muscle soreness and perception of fatigue, rceovery it also recocery the removal of metabolic byproducts.

Pneumatic compression which incorporates pulsatile pressure tends to have a greater effect on increasing blood flow and decreasing muscle stiffness, but it offers little or no improvement in power, strength or performance.

Miyamoto et al. examined markers of muscle damage e. Although research is somewhat minimal on the true effects of compression, there appear to be some small recovery benefits with little concern about harmful side effects Hill et al. Cryotherapy temporarily reduces muscle temperature, stimulating vasoconstriction and reducing inflammation and pain.

Critics of cryotherapy point to an overall slowing of normal regenerative inflammation and an increasing risk of further injury from extended exposure of skin and nerves to cold temperatures Schaser et al. Some practitioners now advocate alternating hot and cold applications, but little research supports this practice.

Although post-exercise cryotherapy remains popular, the reality is that temporary muscle cooling is unlikely to have a significant influence on muscle repair or recovery. Furthermore, in animal-based studies, it did delay recovery Schaser et al.

The cardiovascular system responds to hydrotherapy water immersion by changing heart rate, peripheral blood flow and resistance to flow.

It also changes the temperature of the skin, muscles and core, influencing inflammation, immune function, muscle soreness and perception of fatigue. The three most common immersion techniques are cold water immersion CWIhot water immersion HWI and contrast water therapy CWTwhich alternates immersions between hot and cold water.

These techniques have been extensively examined and appear to have some benefit, although CWI and CWT demonstrate greater benefits than HWI Halson In one study, CWI treatment demonstrated lower perceptions of muscle soreness and smaller decrements in muscle strength 24 and 48 hours post-exercise versus CWT Ingram et al.

The fields of health and medicine recognize the importance of sleep upon overall health and wellness. Sleep and recovery depend on two vital data points:. If sleep debt piles up, rising stress and cortisol accumulation in the body will impair recovery and threaten our health.

Considering how much psycho-emotional stress people deal with every day, trainers should take time to inventory the stress their clients or athletes face outside of their workouts and consider the ramifications on recovery and performance. Disregarding or underestimating the importance of sleep may expose your clients to a higher risk of nonfunctional overreaching or overtraining.

Read also: The Importance of Sleep and Recovery. That phase is synonymous with overtraining. Though several signals point to overtraining, an elevated resting heart rate RHR coupled with a decrease in exercise performance over 7—10 days are perhaps the easiest to monitor Pocari et al.

By contrast, strength recovery is a consistent and effective marker of muscle recovery. Although objective markers of muscle recovery like creatine kinase CK are considered valid, the utility of CK is reduced by several variables including gender, age and individual biological responses.

Symptoms of overtraining include:. It is interesting to note a small paradigm shift in the suggested protocols following injury and exercise, with some practitioners moving.

away from the traditional RICE practice rest, ice, compress, elevate and toward CAM compression, activity, massage. Pete McCall, a highly respected trainer and fitness educator, is one such practitioner who strongly advocates the use of compression techniques during recovery.

At rest, dominance of the parasympathetic nervous system results in slower and relatively deeper breathing which is preferablewhereas dominance of the sympathetic nervous system results in more rapid and shallow breathing moving toward hyperventilation.

Teaching your clients to be more aware of their breathing patterns is an inexpensive and effective way to assess their stress recovery. One simple method is the Buteyko Control Pause CP test, created by a Ukrainian doctor named Konstantin Pavlovich Buteyko to determine whether people are overbreathing.

The natural delay between breaths is called the automatic pause. Longer pauses are associated with slower, deeper breaths that oxygenate more effectively because more air is reaching the alveolias well as stabilization of blood levels of carbon dioxide, which is important for maintaining blood pH.

All of this plays significantly into exercise and recovery. Monitoring Resting Heart Rate RHR can be done simply by having the client take his pulse manually or by using a wrist device or heart rate monitor.

Heart rate variability HRV is a physiological phenomenon that reflects the time variation interval between successive heartbeats. When our parasympathetic nervous system PNS dominates, heart rate HR varies; it accelerates during inspiration and decelerates during expiration a healthy sign.

By contrast, when our sympathetic nervous system SNS dominates, HR shows little variability during breathing an unhealthy sign.

After we wake from sleep, the body should demonstrate good HRV, which is evidence of PNS dominance, recovery and good health. HRV is by no means new, as it has been used to predict myocardial infarction risk and other heart-health measures e. Technology to measure and encourage recovery is under development.

Disposable or reusable cortisol-monitoring patches also are on the way. And a new assortment of strain gauges embedded within the fabric of shirts is already able to detect breathing rate, depth, ventilatory power and rate of chest dimension change—though these products are currently too expensive for much of the fitness community.

In the future, when prices descend, their data may help everyday exercisers determine where they are on the stress-recovery continuum. In addition, current research at the cellular level may one day be applied to the field of exercise recovery.

For example, Japanese researcher and Nobel Prize winner Yoshinori Ohsumi has spent his career studying a concept of cellular recycling called autophagy, which explains how cellular components are degraded and recycled for use as fuel and building blocks. Ahmaidi, S.

Effects of active recovery on plasma lactate and anaerobic power following repeated intensive exercise. Medicine and Science in Sports and Exercise, 28 4— Bishop, P.

Recovery from training: a brief review. Journal of Strength and Conditioning Research, 22 3— Cochrane, D. Does intermittent pneumatic leg compression enhance muscle recovery after strenuous eccentric exercise?

International Journal of Sports Medicine, 34 11— Halson, S. SSE Recovery Techniques for Athletes. Gatorade Sports Science Institute. Accessed Oct 24, www.

Hill, J. Compression garments and recovery from exercise-induced muscle damage: a meta-analysis. British Journal of Sports Medicine, 48 18— Ingram, J. Effect of water immersion methods on post-exercise recovery from simulated team sport exercise.

Journal of Science and Medicine in Sport, 12 3— Lane, K. Effect of selected recovery conditions on performance of repeated bouts of intermittent cycling separated by 24 hours. Journal of Strength and Conditioning Research, 18 4— Menzies, P.

Blood lactate clearance during active recovery after an intense running bout depends on the intensity of the active recovery. Journal of Sports Science, 28 9— Miyamoto, N.

: Post-workout recovery

13 Post-Workout Recovery Tips for Optimal Muscle Recovery - Sports Illustrated	Develop and improve services. Optimal sleep is essential for anyone who exercises regularly. These lighter workouts will allow you recover and the coolest part they will allow you to rebound and come back stronger. Learn about your different heart rate zones… READ MORE. user Created with Sketch.
What to Do After Working Out: 11 Tips to Try Post-Workout	Accept All Reject All Show Purposes. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. People who exercise intensely need even more rest than the average person. Practice deep breathing exercises at rest before incorporating them into your workouts. Pneumatic compression which incorporates pulsatile pressure tends to have a greater effect on increasing blood flow and decreasing muscle stiffness, but it offers little or no improvement in power, strength or performance. Get a Bit More Sleep While you sleep, amazing things are taking place in your body.
We Care About Your Privacy	And for a deeper dive, here are some proven tips to ease those aches and help you get back to your training sooner. Drinking water is essential for your overall health and post-workout recovery, including muscle repair. Do you need special hydration drinks? For most people, water and a nutritious diet will do the trick! According to a study on rehydration and recovery after exercise, electrolytes are important for your nervous system and also get used up during muscle contraction. Electrolytes include minerals like magnesium , potassium, calcium and sodium, which are found in most foods, so you can definitely get enough electrolytes by following a healthy eating diet and consuming plenty of fruit and vegetables. If you follow a plant-based diet , make sure you eat plenty of high-protein foods throughout the day such as nuts, tofu, quinoa and beans to give your muscles the nutrients they need to repair. If you feel hungry after exercising, a post-workout snack is a great opportunity to get a hit of carbohydrates and protein to help promote your muscle recovery - not to mention a burst of energy to keep you going. We will always encourage you to get your nutrition from whole foods, but we can also appreciate that your body, nutritional needs, dietary preferences and training routine are unique and for many people, supplements can help. Some trainers and athletes also supplement with branch-chain amino acids BCAAs , which come as a powder and can be consumed in a similar way to a protein shake. Find what works for you, or ask your healthcare provider for a blood test to see what you actually need before you think about spending money on supplements. According to Mayo Clinic , taking the time to complete an effective warm-up may help to reduce muscle soreness and risk of injury. A proper warm-up is especially important before challenging workouts and heavy lifting movements like deadlifts , back squats and pull-ups. After some light cardio, make sure your warm-up includes dynamic stretching to activate the muscles you are about to use. This will help to prevent overstretching, strain or injury during your workout. Alongside a warm-up, the Mayo Clinic recommends including cool-down exercises after your workout to allow your heart rate, breathing and blood pressure to gradually recover from a tough workout or HIIT session. Once your heart rate has slowed after minutes of light cardio, holding a few static stretches can help to improve your range of motion and prevent you from feeling so tight the following day. Have trouble sleeping? A short stretching session before bed may also help you to sleep better. A meta-analysis of the effects of foam rolling on performance and recovery found that foam rolling before and after a workout can also help improve performance while also promoting flexibility. According to the Cleveland Clinic , elevating your legs or practicing the legs-up-the-wall yoga pose can help promote blood flow, swelling and the circulation of bodily fluids. Some calming yoga poses may also help to improve circulation. Post-workout soreness is usually caused by micro-tears in your muscles - a normal process that occurs as your muscles adapt to the workload and become stronger. If you are still sore one or two days after your workout, a cool bath or shower may help reduce inflammation and support recovery. For muscle recovery, some athletes also enjoy cryotherapy cold exposure, like freezing cold and contrast therapy alternating between hot and cold temperatures in a single session. Alongside getting hours of sleep each night, prioritising your rest days can also help to speed up the muscle repair process and leave you feeling refreshed and ready to take on your next workout. Remember, your muscles repair and grow when during rest, not during the workout itself. With any demanding physical activity, the American Council on Exercise ACE recommends scheduling at LEAST one day of complete rest as opposed to an active recovery day every days to allow your body to recover and adapt. Every Sweat program has rest days included, but if you feel like you need more rest - take it. Your body knows best! Light movement in between your workouts, such as walking and stretching, can help to promote blood flow, bringing nutrients to repair the muscles and assisting with the removal of metabolic waste. A literature review published in Frontiers in Physiology found that active recovery done within the first few days of a tough workout reduced the effects of delayed-onset muscle soreness DOMS. Research from on the effects of compression garments on recovery observed significant positive effects on performance, with the researchers recommending athletes wear compression tights immediately after intense exercise based on these results. The amount of time it takes for your muscles to recover from exercise depends on your fitness levels and the difficulty of your workout. The volume, intensity, and duration of your workout all play a role in determining how taxing it is on your body. After a relatively light workout , your muscles may be able to recover in 24 hours, whereas a more challenging workout might take two to three days. Very intense workouts might take even longer. The basis of any good training program is small incremental increases in intensity or volume over time. If you jump ahead too quickly, you put yourself at risk of injury or overtraining. Different trainers have different philosophies when it comes to training. Many agree that you should leave your workout session feeling challenged but not completely exhausted. Designing your program so you work alternate muscles groups in different workouts is a good way to increase the recovery period between sessions. For example, if you are lifting weights three times a week, try a schedule like this to give each muscle group a full week to recover:. Athletes training for specific sports, like sprinters or Olympic lifters, often train the same body parts almost every day. They often alternate high- and low-intensity days to give their muscles time to recover. Repeated stress from exercise causes small tears called microtears that lead to muscles feeling sore and inflamed. An accumulation of tears puts you at risk of developing torn muscles, also called muscle strains or pulled muscles. Muscle strains can range from mildly uncomfortable to complete ruptures that may need surgery to repair. Muscle injuries can range from mild to complete tears. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Not all muscle soreness is the same. Acute muscle soreness is felt during or immediately after exercise. With delayed onset muscle soreness, your…. You may find that you feel less tight, sore, and even have more energy to exercise after active recovery. Here's how it works. Eating the right foods after workouts is important for muscle gain, recovery, and performance. Here is a guide to optimal post-workout nutrition. Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes. For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first. The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes. Thinking about using an AI tool like ChatGPT to help you get in shape? Here are the pros and cons health experts say you should consider. We're testing the Lululemon product for you and weighing in on whether the trend has past or if it's still worth the hype. When designing a workout, it's important to move in all of the body's planes. What are they? Here's an anatomy primer to help. Ice baths help to bring down inflammation and allow for recovery to happen much faster. You can utilize this technique in your own program, especially if you aggravate something during training. Fill your bathtub up with cold water and dump in some ice cubes. Submerge your body in the cold water for 10 minutes. Repeat this as needed. Various mobility tactics help to bring nutrient rich blood to muscles that need recovery. Ensuring your muscles are clear of adhesions and improving your range of motion will increase your muscle strength and function. These little micro naps help to aid in recovery. Small naps are good for your heart, blood pressure , stress levels and even weight management. While we sleep our bodies repair. Faster repair means getting back to the gym faster. A properly balanced diet is extremely important to your goals. Whether you want to lose body fat or gain muscle ,. it wont happen with training alone. Consuming a well-balanced diet will help give your body the nutrients it needs to recover from training. If your diet is lacking even one macronutrient it will hinder your recovery ability. Try to keep your carbs, protein, and fats all balanced. Avoid diets that are extreme, you will find yourself smaller and weaker. If you think you can train hard and heavy for weeks at a time, you are mistaken. In order to make good strength and muscular gains its important to take a one week deload period of your training. Whether that means taking off for a full week or what I recommend is having a week where you use 60 to 65 percent of your normal workouts. These lighter workouts will allow you recover and the coolest part they will allow you to rebound and come back stronger. Muscle soreness occurs from lactic acid build up in a muscle. Drinking adequate amounts of water will help to flush out toxins from your muscles. Our bodies need water to function; a one percent dehydration will result in a 10 percent reduction in strength. Proper hydration also helps to keep our joints lubricated. Vitamin C, D, E and ALA are all important for the recovery process. These vitamins help to prevent damage done by free radicals and help strengthen up your immune system. After a workout free radical levels are higher in our muscle cells. These vitamins help to break these free radicals apart. Create new and massively sculpted set of pipes now with these easy to use armday hacks. Is all calf training the same, no matter the sport? Not quite, says trai expert Tasha Whelan. These PTs explain how to maintain healthy hammies.

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8 Best Things to do After a Workout

Post-workout recovery -

If you are feeling tired, sore, or notice decreased performance you may need more recovery time or a break from training altogether. If you are feeling strong the day after a hard workout, you don't have to force yourself to go slow. Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B.

An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis. Front Physiol. Shirreffs SM, Armstrong LE, Cheuvront SN.

Fluid and electrolyte needs for preparation and recovery from training and competition. J Sports Sci. McDermott BP, Anderson SA, Armstrong LE, Casa DJ, Cheuvront SN, Cooper L, Kenney WL et al. Journal of Athletic Training. Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery.

Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr. Torres R, Pinho F, Duarte JA, Cabri JM.

Effect of single bout versus repeated bouts of stretching on muscle recovery following eccentric exercise. J Sci Med Sport. American Council on Exercise. How to Select the Right Rest Intervals and Post-Training Recovery for Your Clients.

By Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Use limited data to select advertising. Create profiles for personalised advertising.

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Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Workout Recovery. By Elizabeth Quinn, MS Elizabeth Quinn, MS. Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics.

Learn about our editorial process. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Michael Lau, PT, DPT, CSCS.

Medically reviewed by Michael Lau, PT, DPT, CSCS. Michael Lau, PT, DPT, CSCS, is a licensed physical therapist, strength and conditioning coach, and co-founder of The Prehab Guys. At best, stretching reduced muscle soreness by points on a point scale—aka, peanuts in the grand scheme of things. Myth: You Should Do Active Recovery Workouts On Rest Days Fact: Rest Days Should Be Used For, Wait For It, Resting.

It could be a brisk walk, yoga, or swimming. People who preach this usually say being a couch potato on your rest day will set back your progress. Science, though, is just not on their side. Foam rollers, on the other hand, have been around for decades and have been trusted by physical therapists everywhere.

One study specifically looked at Hypervolt, one of the best massage guns in our opinion, and recommended it for athletes who want to have better range of motion without losing muscle performance. Similarly, foam rolling has consistently been linked to improved range of motion by multiple studies.

So really, it comes down to preference at the end of the day. These days, they can measure your exercising heart rate, the amount of oxygen in your blood, how well you sleep, how tired your body is, and much more.

The problem is, according to multiple studies, many of these fitness trackers either under- or over-estimate these statistics. Researchers have also found that almost no fitness tracker has been able to accurately measure energy expenditure the amount of calories burned when compared to tools used in a laboratory setting.

But what about those trackers that measure your sleep? But again, they should not rely on them to tell you how their body is doing.

Technology is great, but we still have a while to go before it can do everything for us which sounds very much like Skynet. Myth: Static Stretching Is Better Than Dynamic Stretching Fact: In Reality, You Can Have The Best Of Both Worlds. Static stretching is when you stand in one place and move a muscle as far as it will go for a few seconds, whereas dynamic stretching involves much more movement and more muscle groups foam rolling is an example of dynamic stretching.

People will often debate which one is better for post-workout recovery, and the real answer is it depends on which one you like. While most studies look at the effects static and dynamic stretching have on a specific muscle or movement, one review of multiple studies found that both provide similar improvements for range of motion, blood flow, and athletic performance.

If anything, the review found, one might be better for one group of people over another: athletes should lean more toward dynamic stretching, whereas older adults should stick to static stretching.

Physical rehab patients can benefit from both, the study found. Myth: More Soreness Is Always Better Fact: Ugh, No. Stop Believing This. We get them from our food, but chances are not all of us have a perfect diet and may be missing some minerals.

A multivitamin can help fill in the gaps, but sometimes individuals need more specific supplements to target a certain vitamin or mineral deficiency. An iron deficiency is the most common nutritional deficiency worldwide. Iron plays a crucial role in blood health because it is a significant component of hemoglobin.

Kelly says that calcium is another common deficiency, and it has an important role in bone health, muscle contractions and nerve function.

A shortage of calcium can lead to bone injuries and muscle cramps during a workout. If you are deficient in calcium, iron or another specific vitamin or mineral, it can have a devastating impact on your performance.

Luckily, there are supplements that can help replenish your lack of nutrients. If you suspect that you are lacking specific vitamins and minerals we recommend consulting a medical professional to ask about which supplements you should incorporate into your routine.

They might suggest different vitamins that will probably also help with your recovery," Kelly said. Related Post: The Best Workout Recovery Supplements.

Your body is in a fully parasympathetic state, and it can actually recover from that point," said Kelly. Your body uses sleep to rest and repair itself to continue working the next day. While your body is in a parasympathetic state, blood circulation increases, which also increases the flow of oxygen and nutrients to your muscles.

Growth hormones that help repair muscle damage and grow muscle tissue are also released. These are two of many examples of recovery-promoting body processes that occur during sleep. The consequences of sleep deprivation can have staggering effects on your performance and recovery process.

The average adult needs seven to nine hours of sleep every night. Sleeping under the essential amount can cause fatigue, headaches and slowed reflexes—all of which could detrimentally affect future training sessions.

If you have trouble sleeping, changing your sleep habits or taking a sleep supplement can help improve your sleep quality. Easy ways to improve your sleep hygiene include staying away from blue light the light emitted by electronics like your phone or TV before bed, keeping a sleep schedule and developing a consistent bedtime routine.

Sleep supplements like melatonin and magnesium can also help improve your sleep quality and help you fall asleep faster.

Delayed onset muscle soreness is not only painful, but it can interfere with everyday life. I know that I am often still struggling to walk days after a heavy squat workout. One of my favorite—and most relaxing—ways to prevent this soreness is by getting a massage.

Studies show just a minute massage after a workout can decrease delayed onset muscle soreness by over 30 percent.

The pressure and movement from a massage increase blood circulation, which can decrease muscle stiffness and inflammation. And, if you have back-to-back workouts, it helps your muscles recover faster so that you can be ready to go in no time.

A cheap and easy alternative to getting a massage is investing in a foam roller. Foam rolling is a self-myofascial release SMR ; a self-massaging technique that helps relieve muscle tightness and soreness.

You can use a foam roller to target particularly tight and sore muscles to reduce muscle inflammation and increase blood circulation to ease pain and aid in muscle recovery. While stretching may be one of the most well-known recovery methods, it is important to do it the right way and at the right times to see results.

A common misconception about stretching is that it should be done before a workout, as part of the warm-up. However, to see the best results, it is best to stretch after a workout when your muscles are already warm.

Additionally, stretching cold muscles could actually lead to injuries and harm your performance by weakening muscles. The Mayo Clinic advises individuals to be careful when stretching injured muscles because strained muscles can be further harmed if stretched incorrectly.

When done correctly, stretching can help prevent injuries and improve future performance by increasing your mobility and flexibility. Personally, I have never been a fan of taking an ice bath, but the benefits of the freezing water after an intense exercise motivate me to take them multiple times a week during a hard training cycle.

Ice baths can help ease sore muscles and reduce inflammation by constricting your blood vessels and reduce your body temperature to help you cool down after a workout.

If you want to take an ice bath, you can use a cold plunge tub or an ice barrel, or you can create your own ice bath at home with a bathtub and bag of ice. Whichever way you decide to use cold water immersion therapy, the water should be no colder than 53 degrees Fahrenheit and you should stay immersed for five to 10 minutes for optimal results.

Although there is little evidence that ice baths increase muscle performance in subsequent workouts, the evidence of its effectiveness in decreasing muscle soreness makes it far worth it.

Plus, if you build your own ice bath at home, it is a cheap way to ease soreness. The other side of temperature therapy is heat therapy, and one of the easiest and most common ways is the sauna. Complete heat immersion is an effective way to expedite neuromuscular recovery, especially after endurance workouts.

Studies show that infrared saunas in particular can decrease muscle soreness because infrared heat can penetrate deeper into fat tissue and the neuromuscular system. By visiting a sauna for a few minutes prior to training, you can decrease exercise-induced muscle damage and delayed onset muscle soreness by effectively warming up the muscles before a strenuous exercise.

If you choose to use a sauna, experts recommend keeping heat therapy sessions under 30 minutes to avoid putting too much stress on your body. If you can't decide which temperature therapy to use, consider contrast therapy, which alternates between hot and cold baths to promote muscle recovery.

Contrast therapy has been shown to increase the blood flow to and oxygenation of muscle tissue. Compression garments can include anything from tights and compression socks to a compression wrap. Compression increases blood flow, bringing more nutrients and oxygen to your muscles.

This can help decrease muscle soreness, especially after endurance training. Leg compression machines are a popular method of compression therapy, and I regularly use Hyperice Normtec 3 Legs to recover from running workouts.

Compression garments can also help decrease muscle swelling that often occurs from long travel days or sitting at a desk all day. XWerks Grow is a whey protein isolate sourced from naturally raised and percent grass-fed cows so that there are no added hormones, antibiotics or pesticides passed on to the protein powder.

The brand boasts that Grow assists in muscle repair and muscle growth and strengthens your immune system. The formula is made using whey protein isolate, meaning it is a higher-quality whey and includes more protein.

Each serving includes 25 grams of protein—five grams over the recommended post-workout amount. XWerks Grow is available in four classic flavors: chocolate, vanilla, peanut butter and strawberry.

Transparent Labs Whey Protein Isolate is a great protein powder option sourced from percent grass-fed cows. Transparent Labs created this protein powder to support recovery and stimulate muscle growth, so you can see the best results out of every workout.

Each serving has 28 grams of protein and only one gram of carbohydrates. The powder is made from a mix of pea and rice protein and is vegan-friendly.

Recoovery login Respiratory health and COVID- were Post-workkout. Respiratory health and COVID- your password? Username is invalid or already Post-workoout. We've sent a confirmation email to. If it doesn't arrive Peppermint body scrub, check your spam folder. While muscle aches are sometimes just part of challenging your body and getting stronger, there are things you can do to speed up your muscle recovery so you can keep working towards your health and fitness goals! The Sweat trainers often receive questions from the Sweat Community about how to relieve sore muscles after a workout.