If you work out or have worked out in the past, you are probably familiar with Delayed-Onset Muscle Soreness, a.k.a. DOMS, which is that feeling of soreness and stiffness as a result of micro-tears in your muscles. While it is somewhat normal, it is definitely not necessary, especially when there are simple tips that can help. Take a look at the tips below to improve your muscle recovery:

 

1. Get adequate rest

Sleeping is one of the best ways for our bodies to recover. In fact, sleeping for about 6 to 8 hours every day will bring countless benefits to you, including:

• More energy
• Better mood
• Greater focus and concentration
• Increased recovery

So make sure to get enough sleep each night, to allow your body to repair and rebuild. 

Another important tip is that your body NEEDS rest days. Working out 24/7 will overwhelm your body and eventually it will break down. So make sure that you dedicate one or two days a week just for resting and allowing your muscles to recover. 

But if doing nothing isn’t an option for you, then consider active recovery, which are low-intensity exercises, like walking or swimming, and help increase blood flow to your muscles as well as remove toxins that have built up during exercise.

 

2. Eat a balanced post-workout meal

Consume plenty of carbohydrates, proteins, and healthy fats to replenish your energy stores and provide the building blocks for muscle repair. 

Eating a balanced diet that includes the right proportion of food groups is essential for providing your body with the nutrients it needs to perform at its best. Not only can a balanced diet help you to maintain a healthy body weight, but it can also help to reduce your risk of developing chronic diseases such as heart disease, diabetes, and some cancers. 

If you are not the best at making meal plans, then just save the following image of the ideal proportions for your meals to help you out:

What are the benefits of balanced meals? When you eat a balanced meal, your body is able to absorb the nutrients more efficiently and ensure that your energy levels remain consistent throughout the day. This can help to keep you feeling full and satisfied, which in turn can help to reduce the risk of overeating or unwanted cravings.

 

3. Stay hydrated: Drinking water is essential for your overall health, replenishing lost fluids and helping your muscles recover optimally. 

Regardless of your activity level, you should drink plenty of water every day. The ideal amount can be determined by a simple calculation:

  

If you’re an active person, you might want to consider adding Electrolytes to your hydration plan. Electrolytes are an athlete’s best friend as they help restore important minerals, like Sodium, Potassium and Magnesium, which we tend to lose when we sweat or get sick.

Why are these important?

Sodium maintains body fluid volume and regulates the membrane potential of our cells. If you’ve ever experienced headaches or confusion after a workout, then you probably experienced a lack of sodium in your body.

Magnesium is crucial to keeping your body working properly. This mineral is involved in metabolism, muscle relaxation and brain activity. Without adequate intake, you may suffer from gastrointestinal and renal issues.

Potassium is an essential mineral that helps to maintain homeostasis in the body and keep it in a balanced state. However, if the body has an imbalance of potassium, it can lead to various health problems, such as cardiac arrhythmias, muscle cramps, weakness, and even rhabdomyolysis, which is a serious condition caused by the breakdown of muscle tissue.

That said, be sure to drink plenty of water each day, as well as electrolytes, so you can perform your best each workout and remain healthy at all times.

 

4. Stretch regularly: Stretching might just be the ultimate weapon to improving muscle recovery and performance. Not only does it help your muscles relax, but it also accelerates the healing process due to the increased blood flow.

Try these different types of stretches to see what works best for you and your body:

Static stretching (each stretch lasts for a minimum of 15-30 seconds and are meant to increase flexibility and reduce the risk of injury as well as promote muscle recovery post-workout). 

Child’s Pose

Dynamic stretching (involves movement - typically in a forward and back motion, side-to-side movements, rotations. These are meant to loosen up your muscles and reduce the risk of injury when exerting yourself with heavyweights)

Spiderman with thoracic rotation

Ballistic stretching (mainly used for warm-ups and involves jerking a muscle into its maximum length with momentum and its main objective is to help the body relax and lengthen the muscles you'll use during exercise)

Hamstring Stretch

PNF stretching (involves contracting the muscle being stretched, then gradually increasing tension while continuing contractions until achieving maximum length of that muscle)

V-sit Holds

 

5. Take an Epsom salt bath: Soaking in an Epsom salt bath is an easy and effective way to help your body relax, reduce inflammation and soreness, and improve your overall well being.

An Epsom salt bath is beneficial because it helps to break down the salt into magnesium sulfate, which is a natural muscle relaxant and has been known to help with reducing stress, anxiety, and muscle tension. You can also expect it to reduce swelling and pain from arthritis, as well as provide pain relief from fibromyalgia.

 

6. Use ice and heat treatments: Icy temperatures help reduce inflammation, while heat dilates blood vessels and promotes blood flow. Alternating between ice and heat treatments can help reduce inflammation and speed up recovery.

Don’t have an ice/heat pack at home? Check out these methods:

⚠️ Be careful if you have an injury or inflammation! Consult your coach for assistance on treatments during injury. ⚠️

 

We hope these tips help you maximize your post-workout recovery. Got any other favorite tips? Leave us a comment below!