5 Tips to Help Those Sore Muscles

Advise and help on your muscle recovery!


Focusing on Recovery: 5 Tips to Help Those Sore Muscles

 People of all levels in their fitness journey will experience muscle soreness at some point after exercise The NHS explains that muscles get micro tears when they’re overexerted or used in a different way than usual, resulting in soreness or stiffness.

A lot of total body workouts like Roxy Fit’s go-to routine can cause muscle soreness in a lot of areas in the body, but this isn’t necessarily a bad thing. In fact, it’s a clear indicator that the muscles were used during the session. Understandably, it can get uncomfortable, so it’s a good thing that there are many ways to soothe sore muscles and recover quickly.

1. Use a foam roller after working out

 Soreness experienced after exercise is often due to knotted muscles and tissues. Self suggests rolling out the muscles with a foam roller as a type of self-myofascial release. While foam rolling can cause discomfort, the effects are worth it, as it will help smooth out the knots and lessen your soreness the next day.

2.Make chocolate milk your post-workout drink

Low-fat chocolate milk does wonders to the body after working out. The Greatist cites that chocolate milk has twice the carbohydrate and protein content than a traditional sports drink, making it more effective for post-workout recovery. Studies have compared its benefits to water and sports drinks, and the results were promising. Athletes displayed improved performance, quicker exercise adaptation, and better body composition. Getting a yummier post-workout drink coupled with those benefits is surely a win-win!

3. Take a cold shower

 Though it may be the opposite of what some people are inclined to do, ice baths are reported to help reduce muscle soreness up to 20% versus not doing anything at all Pop Sugar also featured some Olympic athletes who swear by this method, complete with support from their trainers and physical therapists. The cold temperature is believed to suppress inflammation and soothe sore and tired muscles.

4. Get a lot of sleep

 One of the most important things to do after an intense workout session is to rest. Sleeping naturally repairs the muscles and allows for recovery to take place without effort. Leesa talked to fitness expert Jim White about choosing sleep over exercise, and he explained, “When you’re tired, you’re less likely to work out, and your body produces more of the hunger hormone leptin, which can lead to overeating. Your muscles recover during sleep–you can’t get truly to a high level of fitness without enough sleep.” Enough sleep will get you back into the gym in no time and improve your performance.

5. Eat a lot of protein-rich food

Make sure to nourish the body properly after working out as well by consuming a high protein meal within 30-40 minutes after your session. Protein is essential to muscle repair, growth and strengthening. It can also prevent muscle inflammation, and minimise digestive distress.

Roxy

Hey, I’m Roxy!I am a ex professional tennis player and now a personal trainer and fitness blogger. I love to write about fitness, healthy eating and living an active lifestyle. I made this brand and platform to inspire and motivate others to be the best versions of themselves! No need to follow any trends, its all about finding the right healthy lifestyle for you.

 Don’t forget to Follow me on Instagram for more workouts, what I get up to, what I eat in a day & health tips : @_roxyfit_