After a massive workout you are most likely going to wake up the next day feeling sore and stiff. This is normal and unavoidable, but rest assured that it is just your body telling you that you had an awesome workout and your muscles are in need of some rest time. Without resting and recovering from a workout, you can injury yourself through overuse. Instead it is best to give your body some love, so that it can recover and you can get back into training.
Stretching is number one in the recovery process. Exercise contracts and stiffens the muscles making them sore. Stretching helps to release that contraction and ultimately speeds up the recovery process. So make sure that you always stretch after a workout and always use static stretching – holding the stretch on a particular muscle. Start from head to toe and stretch every muscle in between while holding it for 30 seconds each. You should also stretch your muscles whenever you get the chance, especially those sore spots.
Who doesn’t love to sleep! Well I’m telling you to get more of it. I know that in our busy busy lives its hard to get enough shut eye, but aim to get at least 7 to 8 hours per night. Sleep is important because it is when we are asleep that the body sends in little protein soldiers to help repair and build your muscle tears. Napping is also good for you, so if you get a spare 30 minutes, have a lie down and take a power nap.
Nutrition and Supplements
When the body needs to repair, you need to feed it with recovery fuel. This means lots of water and lots of healthy meals. There are also a few supplements you can take to help your muscles recover. Of course you should be taking protein powder. At Dynamic we recommend Peak Nutritionals WPI because it doesn’t contain unnatural or unnecessary ingredients – just protein in a formula that blends well and tastes great. You can also take L-glutamine which sends nitrogen to your torn muscles and stimulates tissue repair. Vitamin C is also said to aid in recovery.
Foam Rolling or Massage
Would you like to get a free massage in the comfort of your own home? Well you can by purchasing a foam roller and rolling those pains away. Foam rolling is also known as self-myofascial release (SMR). When you exercise your muscles they become tight and knots can form. Knots can also form from overuse, inflammation, injury or inactivity. Rolling over your muscles help the muscles to soften and stretch out leading to a quicker recovery. Foam rolling also increases flexibility. On the other hand if you love a hands on massage you can get one of those too!!
So remember to always rest and recover after a training session. Being sore is your body’s way of telling you that it’s time to take some time off – so listen to it!