Sometimes we can neglect the very simple approaches to getting bigger, healthier, and stronger. In terms of exercise, revolutionising your recovery can make a big difference, particularly if you are someone who struggles to recover because of external stress or you’re not doing the right things. To revolutionise your recovery routine, you should incorporate a combination of traditional methods and things that actually work for you. So, let's show you some key strategies and techniques.
Cold and Hot Therapy
Cold therapy is brilliant at reducing inflammation. A lot of people are keen proponents of ice baths, and if you are looking for a great way to maximise your recovery, the best portable ice bath is one that will reduce inflammation and soreness.
It's also important to remember that because exercise is a stress that’s supposed to stimulate a growth response, we need to give our body time to feel that stress as well. This is why we shouldn't jump straight into the ice as soon as we've finished an exercise routine but rather wait until the next day. Conversely, heat therapy is great because it relaxes and loosens tense muscles. Hot and cold therapy can be used in combination, where alternating between hot and cold water in the same session can bring you the benefits.
Massage Therapy
Massage enhances blood circulation, reduces muscle tension, and promotes relaxation, which, of course, is vital in the recovery process. As great as regular massages can be, if you don't have access to a professional masseuse, you can always invest in a percussion massager, commonly known as a massage gun.
Active Recovery
This is a very big thing these days. Some powerlifters talk about the fact that they do absolutely nothing on their off days, which makes sense if you are putting your body through the wringer, but low-intensity activities can be excellent because they enhance blood circulation and reduce muscle soreness without overexerting your muscles.
Active recovery can encompass different methods, so find one that you like, whether it's swimming, cycling, yoga, or walking.
Stretching and Mobility
Incorporating stretching and mobility exercises into your daily regimen, such as static or dynamic stretching, can improve flexibility and reduce the risk of injuries. This is particularly important if you are someone who focuses on strength-building activities because, while strength is important, it's absolutely nothing without flexibility, and lots of people are coming around to this now.
Stretching enhances blood flow to the muscles, and when you are giving your muscles fresh, oxygenated, and nutritious blood, this will speed up recovery. When it comes to stretching, make sure that you do it after a workout, never before, as this can minimise the potential for gains.
No comments