Methods to Enhance Muscle Recovery After Exercise

Participating in an intense workout session causes microscopic muscle fiber tears, which is necessary for eventual development and improvement, but results in soreness. Recovery is necessary for tissue repair, psychological recuperation, and restored muscle function. There are a number of methods to enhance muscle recovery after exercise, including post-workout nutrition, stretching, icing, massage, and rest.

  1. Nutrition

    • Consuming food with a combination of high carbohydrates and protein immediately after a workout has been shown to increase muscle glycogen storage levels and efficiently return muscle to a functional state. After exercise, carbohydrates replenish the glycogen used throughout the workout session, and protein is necessary for muscle rebuilding and repair. It is important to eat within thirty minutes after completing exercise, because insulin receptors are most sensitive at this time and will soak up the necessary nutrients to facilitate recovery.

    Stretching

    • Despite not all studies showing muscle recovery benefits from static stretching, athletes have reported differences when performing a stretching routine while recovering. For stretching to be effective in facilitating muscle recovery, it needs to be done immediately following exercise, while muscles are warm. Stretches should be held statically for twenty to thirty seconds and done two to three times each.

    Icing

    • Taking an ice bath or wrapping affected areas with ice shortly after exercise has been shown to decrease muscle recovery time and decrease muscle soreness. Icing reduces swelling and helps flush waste products from the area. Emersion into a bath or application of ice should last at least ten and no more than twenty minutes. It can be repeated if necessary, after allowing at least thirty minutes between icing sessions.

    Massage

    • Massage increases blood flow and limits swelling, which decreases the healing time necessary for muscle recovery. Some studies have found that massage only assists in preventing soreness, not necessarily muscle function. If a massage therapist is not available to perform sport massage, a foam roller can be utilized for self massage. For massage to be efficient, adequately rub the area for at least ten to fifteen minutes.

    Rest

    • Performing exercise before muscles are adequately recovered will prevent muscles from ever fully developing. It is essential that rest be adequate or muscle improvements will never be made, so be sure to allow at least forty-eight hours between intense workouts.

      In addition, probably the most important component of muscle recovery is adequate sleep. While in deep sleep, the body undergoes the Specific Adaptation to Imposed Demand (SAID) process, during which the body can really concentrate on healing the affected area, so getting at least eight hours a day is essential.