Whether you’re a runner or a regular gym-goer, proper muscle recovery is key to improving your performance, preventing injury, and getting the most out of your workouts. In today’s article, we’ll explore what helps with muscle recovery so you can bounce back stronger and more energised for your next session. Let’s dive in.
Whether you’re a runner or a regular gym-goer, proper muscle recovery is key to improving your performance, preventing injury, and getting the most out of your workouts. In today’s article, we’ll explore what helps with muscle recovery so you can bounce back stronger and more energised for your next session. Let’s dive in.
One of the most efficient ways of helping your muscles heal is to incorporate active recovery into your routine. This means scaling back from your usual (physically intense) workouts and engaging in slower-paced, lower-intensity exercise, like walking or yoga.
Finding this balance between high and low intensity is effective because it gives your body time to rest without becoming too sedentary. It helps to keep blood flowing to your fatigued muscles, which speeds up the repair process; reduces delayed onset muscle soreness (DOMS) and stiffness by helping to flush out metabolic waste products; and helps you maintain flexibility and range of motion.
This doesn’t mean, however, that complete rest – or passive recovery – doesn’t have a place in your fitness routine. It’s important to listen to your body and recognise when taking a break is the best choice – for instance, after a particularly strenuous session, when dealing with an injury, or if experiencing persistent fatigue and symptoms of overtraining.
One of the most efficient ways of helping your muscles heal is to incorporate active recovery into your routine. This means scaling back from your usual (physically intense) workouts and engaging in slower-paced, lower-intensity exercise, like walking or yoga.
Finding this balance between high and low intensity is effective because it gives your body time to rest without becoming too sedentary. It helps to keep blood flowing to your fatigued muscles, which speeds up the repair process; reduces delayed onset muscle soreness (DOMS) and stiffness by helping to flush out metabolic waste products; and helps you maintain flexibility and range of motion.
This doesn’t mean, however, that complete rest – or passive recovery – doesn’t have a place in your fitness routine. It’s important to listen to your body and recognise when taking a break is the best choice – for instance, after a particularly strenuous session, when dealing with an injury, or if experiencing persistent fatigue and symptoms of overtraining.
There are many factors that influence muscle recovery post-workout – the intensity of your workout, your post-workout routine, your age, stress levels, and nutrition, to name a few – so it’s difficult to pinpoint one specific answer to this question. Research does suggest that muscle recovery typically takes 24-72 hours, but again, this can be different for everyone.
There are many factors that influence muscle recovery post-workout – the intensity of your workout, your post-workout routine, your age, stress levels, and nutrition, to name a few – so it’s difficult to pinpoint one specific answer to this question. Research does suggest that muscle recovery typically takes 24-72 hours, but again, this can be different for everyone.
Walking, light jogging, swimming, or cycling all help boost circulation without overexerting your body. The most important thing to remember with low-impact cardio is to keep it low-impact. You don’t want to accelerate your heart rate too much, or it will turn into a regular workout rather than an active recovery session.
Foam rolling helps to break up muscle knots (bound to form after intense training) that could otherwise lead to discomfort, built-up tension, and restricted movement. If you don’t have a foam roller at home, most gyms are typically equipped with recovery-focused tools like rollers, massage balls, and lacrosse balls.
Think leg swings, arm circles or hip rotations – anything that moves your muscles and joints through a full range of motion and, as a result, helps to warm up your body and prevents your muscles from becoming too tight or stiff.
Lastly, yoga is an increasingly popular option for active recovery. Poses like downward dog, child’s pose, and pigeon give you a good stretch while also promoting relaxation and a mind-body connection.
Walking, light jogging, swimming, or cycling all help boost circulation without overexerting your body. The most important thing to remember with low-impact cardio is to keep it low-impact. You don’t want to accelerate your heart rate too much, or it will turn into a regular workout rather than an active recovery session.
Foam rolling helps to break up muscle knots (bound to form after intense training) that could otherwise lead to discomfort, built-up tension, and restricted movement. If you don’t have a foam roller at home, most gyms are typically equipped with recovery-focused tools like rollers, massage balls, and lacrosse balls.
Think leg swings, arm circles or hip rotations – anything that moves your muscles and joints through a full range of motion and, as a result, helps to warm up your body and prevents your muscles from becoming too tight or stiff.
Lastly, yoga is an increasingly popular option for active recovery. Poses like downward dog, child’s pose, and pigeon give you a good stretch while also promoting relaxation and a mind-body connection.
When you’re done with an intense lifting session or run, it’s tempting to pack up and go home for a well-deserved shower and meal. However, taking time to cool down is always a smart move, not only to prevent physical stiffness but also to calm the mind and aid mental recovery after a challenging workout.
After-workout muscle recovery can take many forms, but a great example is doing 5-10 minutes of static stretching, where you hold each movement for a few seconds as your muscles return to their resting state. Or, grab the foam roller to massage the muscles you focused on during your workout, spending 1-2 minutes on each area.
When you’re done with an intense lifting session or run, it’s tempting to pack up and go home for a well-deserved shower and meal. However, taking time to cool down is always a smart move, not only to prevent physical stiffness but also to calm the mind and aid mental recovery after a challenging workout.
After-workout muscle recovery can take many forms, but a great example is doing 5-10 minutes of static stretching, where you hold each movement for a few seconds as your muscles return to their resting state. Or, grab the foam roller to massage the muscles you focused on during your workout, spending 1-2 minutes on each area.
Nutrition plays a significant role in your muscles’ ability to snap back post-training. Good foods for muscle recovery include:
Remember to drink enough water. Proper hydration helps transport essential nutrients to your muscles while replenishing electrolytes and flushing out metabolic waste that could cause soreness.
Nutrition plays a significant role in your muscles’ ability to snap back post-training. Good foods for muscle recovery include:
Remember to drink enough water. Proper hydration helps transport essential nutrients to your muscles while replenishing electrolytes and flushing out metabolic waste that could cause soreness.
If you want to take your recovery to the next level, try compression gear. By applying controlled pressure to your muscles, it promotes blood flow, prevents fluid from accumulating (and leading to inflammation), and supports muscle stability to reduce your risk of injury. At Under Armour, we offer a full range of compression garments for him and for her.
Shop all the fitness gear you need – from running shoes to leggings, tops and more – for safe and comfortable exercise.
If you want to take your recovery to the next level, try compression gear. By applying controlled pressure to your muscles, it promotes blood flow, prevents fluid from accumulating (and leading to inflammation), and supports muscle stability to reduce your risk of injury. At Under Armour, we offer a full range of compression garments for him and for her.
Shop all the fitness gear you need – from running shoes to leggings, tops and more – for safe and comfortable exercise.
