5 techniques that accelerate muscle recovery and reduce post-workout soreness
To gain muscle, run faster or improve your physical fitness in any sport, it is not enough to focus on physical activity and do the exercises with intensity. Recovery is also just as important and many times it can be overlooked.
There are several techniques used to speed up the muscle recovery process and reduce pain. This not only allows you to be ready for the next workout but it also helps to reduce the risk of injury.
Below, we show 5 common methods that can help you with muscle recovery. Choosing the right muscle recovery method that you prefer depends on your goals and which sport you perform. The most important thing to remember is to have guidance from a specialist to choose the ideal recovery and technique.
1. Sports Massage
When you do intense physical activity, your muscles become inflamed and tense. That's where massage comes in. Generally performed by a masseuse or physiotherapist, sports massage helps to relax and "loosen" the muscles, stimulate blood flow and therefore aid in muscle recovery. Sports massage speeds up the elimination of toxins and allows more nutrients and inflammation-fighting substances to reach the tissue affected by exercise.
It is important to note that in the event of an injury, massage should be avoided, as manipulation of the muscles can worsen the injury.
The technique consists of immersing the parts of the body most used during training in a bathtub, tank or barrel with water and ice. The cold has an analgesic effect and reduces muscle pain. Cryotherapy should be done right after exercise and ideally the water temperature should be between 4°C and 10°C.
It is recommended to leave the body submerged for around four minutes but the athlete can stay for a little longer (around seven to ten minutes) if the water is not so cold. It is important that a professional monitors this kind of therapy because, if carried out for too long, it can cause a lack of oxygen in the extremities of the body and lead to necrosis.
3. Myofascial Release
In this technique you use sticks, foam rollers or balls to massage the body, promoting the release of fascia, the tissue that covers the muscles.
The therapy relaxes the muscles and reduces tension points (knots) that appear in the fascia after intense physical activity and generate pain. Additionally, it stimulates blood flow in the body. The method can be done before training to loosen muscles and improve mobility, or after training to reduce discomfort and speed up recovery. If you have the accessories, anyone can perform myofascial release at home.
However, it is important that it is guided by a qualified professional, as improperly applied treatment can hurt your joints. The specialist can also help the athlete to better identify tension points (generally very painful areas that you notice when using the foam roller).
4. Low Intensity Exercises
This consists of carrying out physical activity at a very light pace, preferably different from the modality you practice. This will stimulate blood circulation, which favors the elimination of metabolites and allows for greater arrival of substances that combat inflammation to the muscles. Those who run or play football, for example, can invest in cycling, swimming, water aerobics and yoga. Some athletes often even perform the modality they practice at a very light pace as regenerative training.
However, this will also recruit the muscles and joints that have already been heavily demanded during intense activity. Therefore, if it is not well-guided, it may not promote recovery and may even create greater stress on the body.
5. Spray PlayOn SPORT AID
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Unlike traditional remedies, PlayOn SPORT AID requires NO RUBBING or massaging. Just spray/roll on and let the soothing formula do its magic, allowing you to save time and energy while benefiting from instant relief.
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Essential Care For A Good Recovery
As much as the techniques presented here help to speed up muscle recovery, there are other more important points that you cannot neglect: food, rest and sleep. Following a good diet, rich in vegetables, legumes, whole grains, fruits, meat, chicken, fish, eggs and good fats (olive oil, nuts) is essential to provide the body with the nutrients necessary to replace the energy spent on training and recover the damaged muscles.
Furthermore, it is important to avoid fried foods, fast food and ultra-processed foods, which increase inflammation in the body. Also, while you sleep, the body produces some important hormones for building muscle fibers, such as testosterone and GH, in addition to performing a great part of the cell regeneration process. Finally, it is important to respect the rest period between one intense workout and another, which is generally 48 to 72 hours, to allow the body to adequately recover.
Why Choose PlayOn Products
Our unique formula combines the potency of natural ingredients to help you achieve optimum muscle recovery and relaxation, ensuring you're ready to give your all in every workout.
PlayOn SPORT AID is expertly designed to soothe and relax tired muscles, making it an ideal companion for athletes and fitness enthusiasts seeking effective sports recovery.
Unlike traditional remedies, PlayOn SPORT AID requires NO RUBBING or massaging. Just spray or roll on and let the soothing formula do its magic, allowing you to save time and energy while benefiting from instant relief.
- Soothes and relaxes tired muscles
- Ideal for use before, during and after exercise
- Easy-to-use spray application for targeted relief
- Easy-to-use roll-on applicator for targeted relief
- No rubbing needed
- Versatile application on multiple muscle groups:
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