Doing exercises and body-building activities are thought to be a significant step to reach your fitness goals. As you push your limits, you’re making yourself stronger. With all your persistence and determination, there could be times when pushing yourself too hard could cause your body to break down.
Have you been feeling pain and body aches the day after your workout? If yes, that’s how your body tells you you’re under the phase of recovery. When your muscles undergo such phase post-workout, it’s believed your body wastes are removed and your tisdsues are remodeled and repaired. However, there could be times when the recovery phase would take longer, particularly if you’re not doing what has to be done.
That being said, here are natural ways that might help in your post-workout recovery phase.
1. Massage Skin With Magnesium Sprays
Have you been having trouble doing simple things like climbing the stairs or sitting on a chair? If so, it might be helpful to use and massage a magnesium spray on areas where it aches the most. It’s believed magnesium sprays could aid in the relief of muscle cramps and the replenishment of magnesium levels your body lost after working out.
Furthermore, they’re thought to be very effective since the magnesium is delivered directly to your arteries and muscles instead of being consumed by your digestive tract. Other benefits of magnesium sprays may also include helping your bones absorb calcium and giving you better sleep.
2. Get Enough Sleep
Depriving yourself of having adequate sleep is a big no-no. It can’t be underestimated how a good night’s shut-eye could hasten your muscle recovery. It’s best if you aim to get seven to eight hours of sleep every day as much as you can.
How many hours has your sleep been lately? If you’re one of those who agree having three to five hours of sleep is acceptable, chances are you’re not providing your body enough time to recuperate. You could also be letting yourself become more vulnerable to injuries in the future.
3. Stay Hydrated
Tough exercises can make you sweat a lot. At the same time, it could result in sore muscles, too. It would be best if you hydrate yourself before and after such workouts. When you drink lots of water before starting the exercises, you could ensure yourself to be well-hydrated throughout. Also, when you drink water post-workout, you’re replacing the bodily fluids you lost as you sweat.
Water is typically thought to be enough to rehydrate the body. Besides water, you may also choose a drink containing electrolytes to quench your thirst after a lengthy or tough workout. These include sports drinks, mixes of fruit juices, coconut water, or a cold green tea.
4. Chug Some Chocolate Milk
One example of a convenient post-workout snack is a dairy product. As a way to fulfill your necessary energy intake, you could do your part as an active individual by drinking chocolate milk. The protein in chocolate milk has been shown to speed up recovery by healing and rebuilding your muscles.
Instead of expensive and specialized sports drinks, devouring on chocolate milk could be a low-cost nutritious substitute for a faster post-workout recovery.
5. Consume A Balanced Diet
If you were done with your post-workout snacks a few hours ago, it might be time to get your well-balanced meal. Doing this may aid in replenishing your energy and reducing further inflammations. Always try to incorporate healthy fats, carbs, and protein in your meals. You may do this for breakfast, lunch, or dinner time.
6. Do Gradual Stretches
Stretching after strenuous exercises seems to be often overlooked. You may need to include stretching after doing high-intensity workouts or aerobic exercises in your well-balanced fitness plans. This is because flexing those exhausted and hurting muscles post-workout is believed to help improve your flexibility and lessen your muscle’s straining. Consequently, this could reduce the pain and soreness you feel.
This step is thought to be beneficial as it’s supposed to prevent further injuries. At the same time, when you make stretches after strenuous exercises, you’re also said to be benefitting your physiological and psychological health.
7. Roll Foams On Your Sore Muscles
The majority of the cramps and soreness you feel after your exercise are said to occur when your body’s muscles and connective tissues become knotted. Rolling out muscles using foam rollers may aid in the elimination of such knots and prevention of muscular imbalances. This might seem uncomfortable, but the good thing is its perks could be just fair.
Foam rollers are deemed to be inexpensive and excellent in breaking up sore muscle areas. You may try to spend at least a few minutes in the evening and in the morning to do this.
Final Thoughts
If you’ve constantly been feeling pain in every move you make, following the natural ways discussed above might be a good thing to do. Whether you’re an athlete or you frequently work out in the gym, try to let your muscles heal and recover. It’s a necessity for your health and lifestyle. You surely don’t want to settle on enduring persistent body pain.
