You have finally got over that first hurdle of exercising again, but the following day your body is in pieces.
Muscle soreness starts to play tricks on your mind and thoughts of ‘I can’t do this again’ start to creep in.
Although muscle soreness cannot always be avoided, there are many effective ways that can help reduce those aches and pains and get you back on your feet quicker.
Your training progress can only continue if correct recovery techniques are implemented and on point.
By adopting some of the methods below, you will come back stronger after each workout and less sore.
(1) Cool down – stretching post workout helps break down the adhesions, or little tears, in your muscles as a result of training and will help increase blood flow. Take a few minutes to relax and stretch out all of the major muscles groups.
(2) Tweak your programme every two to three weeks - this will help you to shock your body into seeing new results, without getting overuse injuries. You should also mix up what you do, by working on different body parts/different workouts on consecutive days.
(3) Remember to rest - taking time off from exercise enables the muscle to repair, rebuild and grow. It’s often recommended that you take one to two days’ complete rest each week.
(4) Eat smarter - if you don’t eat effectively, you can’t train or recover effectively. Eat three small meals a day, with two healthy snacks in between, and include good sources of protein and carbohydrates at every meal and snack. If you always do this, you can be sure you’re eating enough to sustain your workouts and your recovery.
(5) Massage - Sometimes stretching isn’t enough to break up all the knots and scar tissue that accumulate during training. A sports massage will not only help speed recovery, but can also help you to gain muscle balance by working on areas of your body that are particularly tight or overworked.
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