We all know that feeling. You get out of bed the day after a hard workout and it hits you like a ton of bricks and your whoooole body is aching, and your walk has reduced to a waddle. The soreness from yesterday’s workout has kicked in!!
And although this is weirdly satisfying, it can be a hindrance and make it hard to get back in the gym. After my leg workout on Thursday night I have only felt completely recovered on Monday, that’s 3 days of not being able to get in and out of the car normally, just sitting on the couch was pain full. That’s why I’m sharing with you my top tips to help you recover from exercise and reduce DOMS (delayed onset muscle soreness).
As our lives get busier and busier we tend to sleep less. In reality it is essential to sleep enough! It is when your brain and body grows and repairs. The more sleep you get, the better you function. Create a night time routine, switch off your technology and catch up on those valuable hours of sleep. Aim for 8 hours of sleep minimum.
2. Stretch and roll
Stretching your muscles can lead to improved flexibility, range of motion and posture. Foam rolling helps to break up adhesions between muscle layers and their surroundings, releasing muscular tightness. Both these techniques can reduce the risk of injury, as well as support recovery and contribute to less severe DOMS. Try and stretch after every workout and foam roll a minimum 3 times a week.
It is essential to support your training with a balanced diet which supplies you with all the valuable nutrients you need to recover. This includes carbohydrates to replenish your energy stores, protein to facilitate you muscle growth and repair, and lots of greens to keep your vitamin levels topped up. Don’t forget to stay hydrated too as dehydration can lead to poor cognitive functioning and low energy levels.
It is important to know that if you don’t have any sore muscles after training it doesn’t mean that you are not training hard enough. As long as you are using the principles of progressive overload and constantly challenging your body then you will be making progress.
All my love!