Recovery tips to reduce muscle soreness
More often than not, sore muscles after a tough workout are enough to keep you from doing the next workout. We spend so much of our time focusing on the movements that we’re doing during the workout, that we forget the importance of recovery once it’s over. While rest days are important and a key part of keeping our muscle growth consistent, it’s important to include proper warm ups and cool downs in our workout routines.
Recovery might mean not exercising, but there’s so much more involved! We’re going to break it down in to our top tips to recover and minimise muscle soreness quicker to make sure you can bounce back to your next workout and arrive at your mat as the best version of yourself. We often associate muscle stiffness with exercise. Although it’s a really hard threshold to break through when you’ve just started working out, having sore muscles all the time shouldn’t be a continuous issue. It’s time to listen to your body and give it the recovery and nurturing it deserves!
Include a proper warm up
Keep it simple and bring yourself back to basics – stretching is a crucial part in anybody’s workout! Dynamic stretching has known to reduce risk of injury, improve mobility and helps make your workout more effective. Keep your dynamic stretching simple and make sure it gets your heart rate up.Being in a position of leadership, I have made a lot of mistakes along the way (and I’m sure I still have many more ahead of me!) but if I could go back and change them, I wouldn’t. I’ve learnt a lot from my mistakes and I try to use those lessons to help not just myself, but other women, too.
Do a post workout cool down
Much like including dynamic stretching to get your heart rate up and muscles warmed up, it’s equally important to cool down after your workout. It might seem tedious after a tough session, but your body will thank you later! It’s important to bring your heart rate back down to its resting rate to regulate blood flow. Try going for a brisk walk and some stretching to help support your muscle recovery.
Refuel your body
Food and water are your body’s best bet at refuelling and replenishing! By not refuelling after a workout you’re starving yourself of really important nutrients, which is a recipe for dehydration. By having a healthy snack and reaching for your bottle of water, you’re replenishing nutrients and repairing and rebuilding your muscles.
Enjoy an epsom salt bath
Who doesn’t love a good bath!? After your workout, or during one of your recovery days, take the time to enjoy a warm bath and relax your muscles. Simply throw in some Epsom salts to dissolve in your bath and add a drizzle of your favourite essential oil to really add in that extra relaxation element.