Just getting back to working out? Or pushing yourself to limits you haven’t pushed to before? Your body may be sore, a few aches and pains. The best way to get these taken care of quickly is to do some recovery work. Here are our top 5 recommended strategies:
1. Foam Rolling
Foam rolling is one of the best ways to reduce muscle soreness. Think of it as a rolling pin. You roll your knotted up muscles and massaging them into a nice flat pliable muscle.
Here is a link to some videos on how to do some different movements: https://www.youtube.com/playlist?list=PL3NOCjTos475riuA3fief8CTJEfnID1tr
2. Epsom Salt Baths
Epsom salts absorbed through the skin also work to relieve muscle tension, pain, and inflammation in joints. Submerge yourself in a warm Epsom salt bath to alleviate tension headaches or soothe abdominal cramps. Add 2 cups of Epsom Salt to a warm bath and soaking for at least 12 minutes. For the added benefit of moisturizing your skin, add 1/2 cup olive oil or baby oil.
3. Getting a massage
Getting a deep tissue massage is a great way to get the muscles to recover quickly. Through training, the muscles continuously break down and build up scar tissue. So you need to go in every few months and get those adhesions broken up. Here is a local massage therapist we trust. She does a great job really breaking up that damaged tissue. https://www.massagebook.com/Jefferson~Massage~danielle-ross
4. Breathing Techniques
Working on your breathing is one of the quickest and easiest ways to get your muscles to relax and recover. It is also a great way to fall asleep at night. Do 10 breathes every day for best results. Here are a few different breathing videos to help you relax. https://www.youtube.com/playlist?list=PL3NOCjTos477OpFkEcJmK4X6Bu6mdFfqZ
5. Eat whole foods: Protein, Vegetables, Fruits
Eating healthy foods will give your body the nutrients it needs to recover quickly. Whole foods are the best way to get nutrients in fast. Protein is a great way to rebuild muscles, veggies are a great way to get the vitamins and minerals needed to reduce muscle soreness, and fruits are a great way to get vitamins as well as the sugar helps push the nutrients throughout the blood stream.