Running Recovery: Tips on How To Relieve Muscle Soreness
Just had a hard workout?
Get ready for some muscle soreness! It can last for a day or sometimes, almost a week depends on the severity. That's normal, everyone who is into sports have experienced this, and the feeling is awful. Some can't even get up in bed, walk to the bathroom, or sit still without feeling any pain.
But did you know that it can also be avoided? Getting some sleep is not only the method for proper recovery. There's a lot of ways for you to recover and lessen the occurrence of muscle soreness:
ALWAYS HYDRATE
The moment you stop running or working out, you should start hydrating within the first 15mins. Even if you think you're not anymore sweating that much and the temperature has cooled down, you are still losing fluids in your body. Consume drinks that contain sugar and electrolytes that may help replace lost body fluids and aid in your recovery. At least 16oz of water would suffice and would be better consumed with a post-run meal.
ICE CAN LESSEN MUSCLE SORENESS TOO!
Grab some ice from the fridge and treat those sore muscles. This is an effective way to slow down pain and speed up recovery. But remember to do this immediately most especially if you have an injury.
TAKE A BATH AND PREP YOURSELF FOR SOME SLEEP
Freshen up and cool down your body temperature by taking a bath immediately after working out. This can help you relax and be ready for some recovery sleep.
GET SOME RECOVERY SLEEP
The best way to recover from any physical activity is to get enough sleep. The most natural way to recover and rebuild muscles. Some even get a massage to help them sleep better. Another way to prevent muscle soreness is by sleeping with your feet elevated. This hack helps remove pressure on your feet and keep the blood flowing in your body.
BE ACTIVE. DYNAMIC STRETHCING IS THE KEY.
Do dynamic stretching immediately after your workout instead of sitting or lying on the couch. Being idle can make your legs feel stiffer and can even prolong the pain. You can do yoga, a chill bike ride, walking, Zumba, etc. Any activity that isn't too vigorous but helps you keep moving to release those sore muscles.
EAT THE RIGHT FOOD
Studies have shown that eating within the first 30 minutes after working out is most effective in replenIshing glycogen.
Minimize muscle stiffness by eating food that contains protein and carbohydrates. These can be in the form of pancakes with yogurt and fruit, banana and peanut butter, protein shake, eggs with veggies, oatmeal with fruits, etc.
IT'S OKAY TO ASK FOR HELP. CONSULT A DOCTOR.
If there is still lingering pain, don't hesitate to consult a doctor. Remember that prevention is better than cure. Do not self-medicate. Sometimes, there is a certain pain that can last longer and would need medical help for you to recover faster.
READY TO GET BACK ON TRACK?
Visit www.sportdeality.com today and shop for your running shoes, sports apparel, and performance gear. And because you are special, you'll GET AN EXTRA 20% OFF on your first order.
Just use promo code: NEWCLUB20 at checkout.