9 Ways to Recover from Muscle Fatigue After Workouts
September 22, 2015
Even the strongest muscles wear down after a tough workout. So what do you do when muscle fatigue sets in? Here are nine effective ways to recover quickly and get going faster.
1: Stretch Immediately
After every workout, you should stretch right away to make sure that your body remains flexible and relatively pain-free. Focus on the areas where you are the sorest or where you most commonly experience soreness. Stretch right away will help reduce the risk of injury later on.
2: Use Ice
When you first get started in your training, you should apply ice to your sort muscles immediately after a workout. This will decrease any swelling or inflammation and improve your body’s initial ability to recover. Ice should be applied during the first couple of days of a new workout.
3: Use Heat
When you’ve gotten used to the workout routine that you’ve established, using heat is preferable to using ice. Heat specifically helps to soothe tired muscles and relieve tension that might have seeped in during a particularly hard workout.
4: Replenish your Fluids
Hydration is not only important before and during but also after a workout. Drink at least eight to 16 ounces of water or a sports drink that contains electrolytes, such as Gatorade or Powerade, to replenish lost nutrients and rehydrate your muscles.
5: Eat a High-Protein Meal
You can recover from muscle fatigue faster if you get missing nutrients, especially protein and iron, back into your body. Eating red meat or another high-protein food will help you get yourself back in tip-top shape.
You shouldn’t string workouts together on consecutive days, as this will increase your overall level of muscle fatigue and could potentially lad to injury. Make sure to rest at least 24 to 48 hours between workouts in order to make sure that your body stays working in tip-top shape.
7: Get Some Light Activity
You need to make sure that you do something in between resting and getting heavy workouts. Taking daily walks, doing some yoga, or engaging in some other light activity will help you recover from muscle fatigue quickly, since your muscles will be used to activity even when they aren’t being engaged in a full workout.
8: Take a Bath
A hot bath can help provide full-body heat and relaxation to sore muscles. If you are particularly sore or tired, try adding some Epsom salts to the water.
9: Plan a Spa Day
Some heat and steam plus a little bit of a massage can go a long way. Every once in a while, take a trip to the spa and let somebody who knows their stuff work on your muscles. A massage and sauna, when used sparingly, can make your muscles incredibly healthy.
These are just a few of the steps you can take to prevent muscle fatigue. There are many other options to try, but these are the basic ones that are guaranteed to be simple, easy, and extremely effective no matter what type of workout you engage in.