3 ways to accelerate muscle recovery - wikihow
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3 Ways to Accelerate Muscle Recovery - WikiHowTRANSCRIPT
4.2.2014 3 Ways to Accelerate Muscle Recovery - wikiHow
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How to Accelerate Muscle RecoveryWorking Sore Muscles Relaxing Between Workouts Eating to Rebuild Tissue
If you want to strengthen and build your muscles, using the right recovery
technique is as important as the exercises you do. Recovery doesn't mean
vegging out for three days in between workout sessions. Massage, swimming,
sleeping well and eating right can all speed up recovery and prime you for your
next workout. If you want to know more about accelerating muscle recovery,
keep reading.
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Get a massage. Massages are popular among professional athletes, and for good
reason. A sports masseuse or another good massage therapist will be able to help
your muscles heal more quickly by working deep into the tissue, kneading out knots and
loosening tension.
If you don't want to make an appointment, have your partner give you a massage,
or give yourself one. Knead your arms and legs with firm, deep motions.
You can also use a massage tool or even a tennis ball to knead sore muscles.
Go swimming. Swimming acts as another form of massage for your muscles,
providing gentle resistance so your sore areas get a chance to stretch and move
without getting more worn out. Don't do a full-blown swimming workout; 20 minutes or so of
easy laps around the pool will do the trick. Use strokes that work your sore muscle groups.
The breast stroke is great for sore arm and leg muscles. Alternate it with the
backstroke to work every muscle group in the body. Avoid more strenuous strokes,
like the butterfly.
Swimming in saltwater is therapeutic for sore muscles, so hit the beach if you live
close by.[1]
Use a foam roller. Working your muscles with a foam roller reduces muscle tension.
It breaks up scar tissue and sore knots, preventing your joints from aching and takes
away the soreness faster, so you'll be ready to work out again sooner.
Run the foam roller over your sore muscle groups for 30 - 60 seconds each.
Use the roller when you wake up in the morning, before you go to sleep, and
throughout the day when you have time.
Stretch the muscles that are sore. For instance, if your legs become increasingly
sore after exercise, make sure you stretch these muscles thoroughly. Stretching helps
relax tension and decreases next day soreness.
Part 1 of 3: Working Sore Muscles
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Hold each stretch for a minimum of ten seconds. Start out with shallow stretches
and gradually increase the deepness of the stretch on each repetition.
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Take regular breaks from working out. Allow your muscles enough time to recover
from a strenuous workout, especially if you just started a fitness routine. Failing to take
a well-needed rest for a day or two can result in muscle tears, which will make muscle
recovery time even longer and may result in an ongoing injury.
Apply cold and hot compresses to sore, achy muscles. The heat works to alleviate
pain, while the cold temperature helps to reduce swelling and inflammation of the
muscles.
You can still exercise parts of the body that are not sore. For instance, if you did
lunges and squats and it hurts to sit down, exercise your arms instead. Perform
various bicep and tricep exercises with weights, to tighten and tone the muscles in
the arms.
Get plenty of sleep. Getting proper sleep will help your muscles recover more
quickly and put you in better shape next time you hit the gym. Aim to get 7-8 hours of
sleep. Consistent sleep is made more possible when you go to bed around the same time
each night and rise around the same time in the morning.
Relax in a hot tub. Besides soothing the pain of sore muscles, getting into a hot tub
relaxes your tissue and helps you feel ready to work out again much faster. The same
goes for using a sauna, which loosens your body through heat therapy. Use your gym's hot
tub or sauna once a week to help your muscles bounce back from tough workouts.
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Eat plenty of protein. It's the building block of muscle tissue, and when you're in the
recovery phase, you'll need a lot of it. Eggs, lean meat, fish, legumes, leafy greens are
all good sources of protein. You need to be getting 70 - 100 grams per day.[2]
Soybeans, kidney beans, pinto beans and black beans are all great choices of
lean proteins.
Make protein the center of every meal you eat. Have eggs for breakfast, tuna or
chicken for lunch, and steak or beans for dinner.
Eat vitamin C. It's essential for the restoration of collagen, which helps to rebuild
Part 2 of 3: Relaxing Between Workouts
Part 3 of 3: Eating to Rebuild Tissue
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muscle tissue that has been broken down.[3] In addition to citrus fruits like oranges,
incorporate spinach, milk, and other good vitamin C sources into your daily diet during
muscle recover.
Consider taking magnesium supplements. Magnesium helps muscles repair
themselves and grow larger.[4] It helps ease muscle cramps and speeds up the
recovery process.[5] The recommended dosage is 300 mg per day.
Magnesium is also present in kelp, buckwheat, wheat germ, and almonds.
Magnesium is also great for stress relief, and helps you relax during muscle
recovery.
While you may not experience muscle soreness immediately after a
workout, you may notice it a day or two later. Scientists believe that this
swelling and stiffness is caused by biochemical changes within the
body, which increase nerve sensitivity and leads to sore muscles. The
muscles will experience soreness later.
When stretching, it is important only to go as far as what is comfortable
for you. As soon as you begin to feel any form of discomfort, stop and
take it back to starting position. Stretching too deeply can result in torn
ligaments. Use slow and controlled movements to prevent this from
occurring.
1. ↑ http://musclepyramid.com/how-to-speed-up-muscle-soreness-
recovery
2. ↑ http://musclepyramid.com/how-to-speed-up-muscle-soreness-
recovery
3. ↑ https://www.zeel.com/g/3-nutrients-to-accelerate-muscle-
recovery/2011/08/17
4. ↑ https://www.zeel.com/g/3-nutrients-to-accelerate-muscle-
recovery/2011/08/17
5. ↑ http://www.huffingtonpost.com/dr-mark-hyman/magnesium-the-most-
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Erholung der Muskeln beschleunigen
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