2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
In order not to suffer after hard training, you need to rest properly. You can often hear advice from a trainer to go to the sauna or for a massage, but this is just a small part of the recovery methods. And not the most effective, by the way. We offer you nine options to choose from that definitely work!
Compression clothing
How it works? Compression garments are designed to accelerate the flow of blood and other fluids from your legs to your heart, flushing out the fatigue and soreness caused by metabolic waste.
When to use it? Directly while running or other cardio workouts, and within 48 hours after. It is recommended to wear compression socks at night before racing or on long hikes to improve blood circulation and prevent swelling.
Massage
How it works? Helps relieve tension, increase range of motion, rebuild muscle fibers, prevent and treat minor soft tissue injuries. Plus massage is just nice.
When to use it? As needed. Many athletes resort to massage therapists after grueling competition or training. Some people regularly go to massage and consider it to be something of a must-have procedure for relaxation, prevention of injuries, and getting rid of DOMS.
Cold therapy
How it works? Ice baths, ice packs or special cryochambers help relieve muscle pain and swelling, as well as slow down inflammation in soft tissues.
When to use it? Within half an hour after a hard workout. Alternative - contrast baths: 10 minutes in hot and cold water, you need to finish with cold.
However, this method has one but: if you use cold baths or ice too often, the body adapts and stops perceiving low temperatures as a treatment. Therefore, experts recommend choosing this option only after a really hard training or competition.
Electrostimulation
How it works? Electrical muscle stimulation can reduce inflammation and improve blood circulation without stressing the tendons and joints.
When to use it? The electrodes are placed on sore, tired or weak muscles for 30-60 minutes. Frequency of use - 1-2 times a day, 3 days a week, but more often.
Massage roller
How it works? Increases blood flow, relieves muscle tension and passes well over all painful points.
When to use it? The use of massage rollers is not limited in time and number of times. You can do self-massage once a day, or two or three or four: it all depends on your needs and well-being.
Walking and having fun with friends or family
How it works? An unsportsmanlike and enjoyable pastime with friends or family helps to recover on a psychological level. Social interaction lowers stress hormone levels and promotes physical recovery.
When to use it? If you have very little free time, set aside at least one day a month in your calendar for fun and easy meetings with friends. If possible, do it a little more often than once a month.
Active recovery
How it works? Cross-training (cycling, yoga, swimming, and so on - the choice depends on your core workouts) improves blood flow, relieves tension and uses those muscles that did not work or worked very little during your standard workouts. In addition, a variety of workouts reduces the risk of injury and allows you to acquire new skills that can improve athletic performance.
When to use it? It is best to schedule another workout the next day after a difficult main workout, or set it not after, but instead, if you are tired or injured.
Stretching and yoga
How it works? Stretching after exercise reduces the risk of injury, yoga can help relieve back pain, lower blood pressure and heart rate, and fight anxiety and depression.
When to use it? Stretching should be done for at least 5 minutes after a workout, but yoga can be scheduled as a separate workout for recovery once a week (the same cross-training).
Quality sleep
How it works? During sleep, growth hormone is produced, which promotes muscle recovery, energy reserves are replenished and a million more vital tasks are solved.
When to use it? Most adults need 7-9 hours of sleep for full recovery. Sometimes more, sometimes less (in which case you are very lucky). So, if you want to benefit from training and see your progress, but there is a sorely lack of time, you will have to sacrifice something else, but not sleep!
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