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Optimize Your Post Workout Recovery

Updated: Jul 13, 2022

The biggest trend in fitness and sports performance today is recovery. After intense training or starting an exercise regime, you may experience muscle soreness or tension for some time following that exercise but it’s important not to let that soreness impact your ability to train!


The post-workout soreness that you feel after your workout is a common response to training or starting an intense new exercise routine. This happens due to an accumulation of metabolic byproducts and damage to the muscle tissue. It's commonly called Delayed Onset Muscle Soreness or DOMS and it can last up to 24-48 hours after the activity, depending on how intense the workout was, how often you train, and how severe the muscle soreness is.


In order to reduce this soreness we can work to improve on something commonly known as “recovery”. This is utilized in both professional athletes who require superior fitness levels on game day as well as people looking for overall health benefits from their workouts!


The key to a successful recovery process is minimizing time spent in the phase where your muscles are sore so that you can get back to training without limitation. This will allow you maximize how much weight you lift, how many times you can train, and the intensity at which you can train.


Helping you recover from your workouts and get back on the field or court as quickly possible is our top priority at HIDEF! We do everything we can to make sure that soreness doesn't linger. For those times when there are some persistent aches-and pains following intense training sessions – especially if they're due largely in part because certain muscles haven’t been used recently--we offer treatments like manual therapy (which may include massage), exercises, and compression therapy to help reduce muscle soreness post workout.


What Is Compression?



Compression is a method used to reduce swelling and fluid accumulation in the limbs. There is simple compression such as socks, compression garments, and compression sleeves. These typically range from $10-50 dollars .


There are also higher tech products such as compression boots. These compression boots help to clear deoxygenated blood and metabolic waste from the legs. They work in a sequential manner by filling different parts of your leg with air, starting at toes all way up to the hips.


The idea behind this treatment is to create an environment that favors quicker healing, as well as several proposed benefits. Reduction in swelling - increased tissue perfusion which helps the body get back on track with its natural processes; improved range-of motion and decrease pain pressure threshold because it promotes relaxation. These devices range from just over one hundred, up to a thousand dollars.


Massage To Reduce Soreness


It's happened to all of us: you wake up the day after a tough workout feeling absolutely misery. Your muscles are sore, stiff, and you can barely move. But before you reach for the ibuprofen, consider giving massage a try. Massage can help to reduce muscle soreness by improving blood flow and lymphatic drainage. The gentle kneading motion helps to loosen loosen muscles, while the increased blood flow brings oxygen and nutrients that can help with recovery. In addition, massage can help to reduce inflammation by flushing out metabolic wastes that can build up after exercise.


Massage is a hands-on therapy that has a wide range of benefits. Massage can help to reduce muscle soreness and muscle tension. There are many types of massage such as deep tissue, sports massage, Graston, and other instrument assist soft tissue work.


A good physical therapist will be able to work with you to find the areas of tension in your muscles. Once these areas are located they will use manual pressure to help relax this area. So next time you're feeling too sore to move, try getting some massage instead. You just might find that it does the trick.


Nutrition for Recovery



When we are sore, our body is trying to repair the damaged tissue. This process requires energy and nutrients. If we want our body to heal quickly and efficiently, we need to provide it with the resources it needs!


Eating protein after working out is a great way to help your muscles recover. Protein helps to rebuild and repair the muscle tissue that was damaged during your workout. It's important to eat a protein based meal with some sort of carbohydrate within 60 minutes of finishing your workout so that your muscles can start the recovery process as quickly as possible.


Some great protein options include:

  • chicken

  • turkey

  • fish

  • eggs

  • tofu

  • tempeh

  • dairy (milk, cheese, yogurt)

  • beans

  • lentils

  • nuts and seeds.

Some great carbohydrate options include:

  • fruits

  • vegetables

  • whole grain breads and pastas

  • potatoes

  • quinoa

  • rice

Protein is essential for muscle growth and repair. When you exercise, your muscles are broken down and need protein to rebuild themselves. Eating protein after a workout helps to promote muscle growth and aids in the repair process. Protein is also needed to maintain muscle mass as you age. As you get older, your body begins to lose muscle mass, and protein helps to slowdown this process. Getting enough protein is especially important for older adults who are trying to maintain their muscle mass and prevent age-related muscle loss. Eating protein-rich foods, such as lean meats, poultry, fish, beans, and tofu, can help you to meet your protein needs and maintain healthy muscles.


Stay Healthy And Keep Training


When it comes to optimizing your recovery from workouts, physical therapy can be an extremely effective tool. By helping to improve range of motion and reduce inflammation, physical therapy can help you bounce back from even the most intense workouts. In addition, physical therapy can also help to improve your overall strength and conditioning, which can make future workouts even more effective. If you're looking to take your workout recovery to the next level, physical therapy may be just what you need.


Being an athlete or an active person is not always easy. You constantly have to put your body through grueling practices and intense workouts, all while pushing yourself to be better. It's no wonder that so many people end up injured. However, there are steps you can take to avoid injuries, and one of the most important is making sure you do recovery techniques.


Recovery techniques help your body repair the wear and tear that comes from training. This can include things like foam rolling, stretching, massage, and even ice baths. Taking the time to do these things can help your muscles recover from training sessions and prevent injuries. Additionally, many physical therapists recommend doing active Recovery, which is a type of exercise that is designed to help your body recover from training. Active Recovery can include things like light jogging or swimming.


Making sure you do recovery techniques is essential for any athlete who wants to avoid injuries. By taking the time to care for your body, you can ensure that you'll be able to stay healthy and perform at your best.


As you can see, compression, massage, nutrition and physical therapy are all essential pieces of the puzzle when it comes to recovering from a tough workout. If you’re feeling sore or like your muscles aren’t rebuilding as quickly as you’d like, book a recovery visit today and let us help you get back on track!




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