How to Speed Up Sore Muscle Recovery
It feels good to get in an intense workout. Endorphins are pumping, sweat is pouring off your body,.. and you are proud of what you have endured. Building muscle and toning requires you to work out regularly and push your boundaries further each time. But it also requires you to observe what the body needs to fuel each workout session, alongside what it requires for muscle recovery. Doing this will maximise your results and speed up your DOMs recovery (Delayed Onset Muscle Soreness).
What is Sore Muscle Recovery?
As the name suggests, DOMs is a delayed onset muscle soreness. It is not pain you experience during your workout, but rather one that develops approximately 12- 24 hrs after an intense session. The muscular pain usually peaks in 1-3 days and then dissipates. In some circumstances, it can last up to a week, with muscle soreness ranging from slight muscular tension to an inability to move freely. If the muscle soreness lingers long enough, it could keep you from getting back into the gym. This, in turn, slows down your progress….
What can you do to speed up sore muscle recovery?
On your recovery day(s)- and yes, you absolutely must have a recovery day,.. what helps the healing process and eases muscle soreness is a good ole massage. Outside of a remedial, deep tissue, Swedish or sports massage for DOMs recovery, you may like to experience the Normatec Recovery System. NormaTec is an advanced revolutionary compression therapy designed to accelerate sports and muscular recovery. The technology is research-driven and has been used by professional athletes for many years.
NormaTec Compression Massage Therapy
NormaTec Recovery Boots are a patented and dynamic compression technology designed to help athletes recover rapidly between training and after a performance. The compression boots help eliminate the toxins and metabolites responsible for prolonging muscle soreness by mimicking the body’s natural muscle pump. The NormaTec technology also helps prevent injuries by easing muscular tension and tightness.
Benefits of the NormaTec Compression Boots for Sore Muscle Recovery
- Enhances Blood Circulation
- Accelerates Recovery Time
- Enhances Lymphatic Drainage
- Prevents Injury | Injury Rehabilitation Uses
- Increases Flexibility and Range of Motion
- Decreases Muscle Fatigue, Tension and Stiffness
- Reduces DOMs – Delayed Onset Muscle Soreness (Post-Workout)
Additional Tips for Sore Muscle Recovery
Keep hydrated to support muscle building and recovery.
Before you work out, ensure that your body is hydrated well.
Continue to keep your body hydrated throughout your workout.
Water helps flush out waste that gets trapped in the body. If you allow yourself to become dehydrated, any waste in the body will lead to increased inflammation and muscle soreness.
Water makes up 76% of muscle mass. It also encourages muscle building as it delivers the materials needed throughout the body to construct protein and glycogen structures (the body’s primary energy source).
Make sure your muscle nutrition is on point for sore muscle recovery.
There is a lot that can be said about muscle and sports nutrition. The more you research, the greater insight you will have. Pre-workout meals consisting of protein and carbohydrates are usually timed to support muscle building. Supplements are often taken to help fuel workouts.
Once you have completed your workout, you will want to give the body the necessary nutrients to initiate protein synthesis and healing. It is often suggested that you consume 20- 40 grams of protein and 20 – 40 grams of carbohydrates within 30 minutes of completing an intense workout. You will recover faster by giving your body the necessary nutrients to rebuild and heal the damaged muscle.
Sleep – Get in your zzzz’s for Muscle Recovery.
Much of the muscular repair and building will take place whilst you slumber. Getting that whole night of sleep enhances recovery and decreases muscular soreness.
According to a review in Sports Medicine, non-rapid eye movement in sleep has been shown to increase protein synthesis, which repairs muscular damage.
Light Activity on Muscle Recovery Days
Muscle recovery requires a break from working out for the muscle to rebuild. One day is usually all that is needed. On that day you should have light activity only. Pushing through without taking a rest will not improve or speed up your gains. You will risk developing exhaustion, resulting in an overuse injury.
If you are looking to speed up sore muscle recovery book in a NormaTec session at BodySpace Recovery Studio Perth. Alternatively, we have the Body Roll massage machine that provides a deep and satisfying sports massage through rotational wood therapy. We also have the renowned Infrared Wellness Sauna Pod, which provides a highly therapeutic vibratory massage and infrared sauna in one. All 3 treatments work to reduce muscle soreness and ease muscular tension and tightness so that you can get back to the gym pain-free.
