Go further faster with these 5 tips for muscle recovery
Posted on October 10 2018
As you can probably imagine from someone starting an activewear label, I love to work out and try new exercises to push myself as far as I can. Some weeks I workout 5 of 6 times, depending on how I’m feeling. But sometimes getting up after a big workout and trying to do it all again the next day is next to impossible! So here are my ‘go-to’ tips for dealing with sore and fatigued muscles, and how to stop them from screaming stop when you just want to go!
1. Foam rolling
I have a love hate relationship with my foam roller but the truth is it has amazing benefits and helps to speed recovery. It targets the myofascia, which is the dense, tough tissue that surrounds the muscles and bones, and aims to reduce the tightness in this tissue. Through this it can also increase flexibility potentially improve athletic performance in the short term. Foam rolling helps to reduce inflammation, scar tissue and joint stress as well as improve circulation. I highly recommend foam rolling after each workout to help you speed up your recovery!
2. Magnesium supplements
Magnesium and calcium flow through muscle cells and control contraction and relaxation. Knowing this, and the fact that we lose magnesium in our sweat, it is not a surprise that you might find taking a magnesium supplement very beneficial. Not only can magnesium aid with post exercise muscle soreness, but it can assist you in having a better nights sleep. It is also an anti-inflammatory which helps to reduce any swelling, joint pain and other post-workout inflammation. Magnesium comes in many different forms, but I personally love taking the Swisse Magnesium tablets.
3. Compression tights
I have always loved wearing my compression tights during training. The compression technology wraps tightly around your muscles, supporting and stabilising them while you train. This helps reduce the chances of getting delayed onset muscle soreness (DOMS) post workout. But I found out more recently that compression tights are even better to wear after you train your heart out as they help to facilitate the removal of lactic acid in the muscles, giving your recovery a little leg up! Our GoGo Gloria Leggings have been designed with compression elements to help support you through your workouts and recovery. I wear the GoGo Gloria Leggings for as long as a I can after an intense workout to make sure I can walk again the next day!
If I am really tight and sore after a hard week of training I will treat myself to a massage. Massages help to relieve any inflammation, improve blood flow and reduce muscle tightness. Along with the many benefits I also find massages great for my mental health as they allow me to switch off and relax for an hour.
5. A nice hot bath
Stress and intense workouts tighten us up and make us sore and tired, so when my body is sore or aching from a work out, or just had a huge day, I run myself a nice hot bath. The soothing heat helps not only the muscle pain and the stress of the day just seep away. Not only does this help to relieve my aches and pains, but if you add some music and bubbles to the mix it helps me to relax and recharge.
Let us know what your favourite ways to recover, leave a comment below.