7 Top Post-Workout Recovery Tips You Need To Know
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After putting your body through a challenging workout, whether it’s lifting weights, running, or intense cardio, recovery is just as important as the training itself. While pushing your limits in the gym or on the track helps you build strength and endurance, it’s during the recovery phase that your muscles repair, grow, and get stronger. Neglecting proper rest and recovery can lead to injury, fatigue, and setbacks that can keep you from reaching your fitness goals.
In this post, we’ll dive into effective, science-backed post-workout recovery strategies that will help you recover faster and limit injuries, ensuring you're ready for your next session feeling stronger and more refreshed.
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Top Post-Workout Recovery Tips You Need To Know
01) Perfect Your Warm Up
If you're not warmed up correctly, you're trying to exercise on cold, stiff muscles, which can increase the risk of injury and cause more pain and damage from your workouts. So, if you are serious about improving recovery times from exercise, you need to put in the effort before you exercise by getting the right warm-up for you. The perfect warm-up should consist of active movements and stretches that work the muscle groups you will be using. Whether you are running, doing strength training, CrossFit, Hyrox, or anything else, the warm-up can be instrumental in improving recovery times.
02) Stay Hydrated
Hydration is not just about quenching your thirst. It's a key player in your body's recovery process. The more hydrated you are, the faster your body can repair itself. Ideally, 6 to 8 glasses of water should be the baseline for all adults, but remember, if it's hotter or you're working out, you need more. Adequate hydration allows the body to maintain a normal temperature and ward off muscle cramps and dehydration, all of which can increase recovery times. So, keep that water bottle handy and stay hydrated for a quicker recovery.
03) Cool Down Properly
Your cool-down is not just a formality; it's a crucial part of your post-exercise routine. Be sure to perform stretches that hit every muscle group you use to help them release tension. This gradual cooling down of muscles can help to reduce or eliminate DOMS and improve flexibility, which can help ease pains and signal to your body that it's time to stop and relax. So, don't skip your cool down. It's as important as your warm-up.
04) Heat and Ice
Heat and ice therapy can be instrumental in aiding recovery if you aim to reduce muscle damage and boost recovery. Using heat immediately after exercise can help relax muscles and increase blood flow to the area. You can also use heat packs on the muscle you are looking to combat soreness post-activity.
Ice treatments should be applied immediately after exercise or 24 hours afterward. This can be via cold plunges, ice packs, or other cooling aids such as cold compresses or cryotherapy to help cool the area for extra impact. Ice therapy reduces inflammation, promotes muscle recovery, and improves blood flow to the area.
05) Topical Treatments
Products such as CBD, TigerBalm, Ibuprofen Gel, and Aloe Vera can all be applied to the body post-exercise to boost recovery periods, provide some relief, and ward off soreness that might develop in the hours following your workout. For example, Ibuprofen gels can help reduce inflammation in the muscle, while cbd topicals can help deliver targeted treatments for fast-acting relief from muscle soreness.
06) Carbs Post Workout
Your muscles store carbohydrates for energy. These carbs are stored as glycogen, which fuels your workouts. Replenishing carbs once you finish exercising, especially when combined with protein, can help aid recovery by releasing stores your body can use for recovery. This means that the body can use the replenished carbs to repair and rebuild the muscles, enhancing recovery.
07) Creatine Monohydrate
Creatine monohydrate is a supplement that has been scientifically proven to support muscular strength. When taken correctly, creatine monohydrate is highly beneficial. It can also help you recover from intense workouts faster. Creatine monohydrate helps reduce muscle damage and inflammation and can aid in replenishing needed glycogen stores, again beneficial for improved muscle recovery.
Final Thoughts
When you exercise, the last thing you want to do is risk an injury that can derail your progress. These tips for improving recovery post-exercise can help you give your body what it needs without pushing it to its limits and risking further damage.