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Best ways to speed up muscle recovery

Whether you’re a pro athlete or a casual gym goer, odds are you’ve experienced some muscle soreness (AKA DOMS) at some point. While this is always going to be a part of any training program (sore muscles means you’re building more strength!), there are some ways to minimise the duration of DOMS.


Hydrate

Staying hydrated can help out a lot with improving DOMS - dehydration in general often results in muscle cramps and soreness. Drinking water, pre-, during and post-exercise will assist in decreasing DOMS. When you sweat, you lose important electrolytes that should be replaced - drinking electrolyte drinks such as sports drinks, electrolyte tablets or coconut water will help boost your electrolyte levels after exercise.


Warm up & Cool Down Properly

Effective warm-ups ensure your body is ready for the workout you’re about to do - you should warm up your full range of motion in the joints you’re about to work, and adding some dynamic stretching to your warm-up will help to activate the muscles you’re about to use.


Cooling down is another effective step you can take to reduce DOMS. Allowing your heart rate and blood pressure to decrease slowly as you stretch or go for a short walk on a treadmill can help to improve range of motion, and prevent you from feeling so tight over the following couple of days.


Take a Cool Bath

Exercise can sometimes result in micro-tears in muscles that can feel like tightness or soreness. This process is normal - it’s your body adapting to the workload and becoming stronger. Like ice to a sprain, a cold bath or shower can help reduce any inflammation and soreness. Other cold therapies such as cryotherapy can also assist with this. You can book in for a cryotherapy session right here at STAR!


Schedule in Rest Days to your Training Program

We all want to keep improving and gaining strength - but rest days are just as important as your training days. Allowing your body adequate time to recover in between intense training days will help to decrease any soreness and fatigue you may be feeling.


And Most Importantly - Listen to Your Body!

If certain areas of your body feel tighter after a workout - take this as a warning sign and take the time to properly stretch out these areas. The same goes for pre-workout - if an old injury is flaring up or your shoulder feels a bit tight, change your training to allow the area to rest.

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