Sore muscles? 7 tips to help you recover from your workout

Posted on fitness And tagged rest, recovery, sore muscles, fitness, workout

What helps against sore muscles? Our best tips put together for you

Everyone who has worked out is familiar with sore muscles: a pain that occurs in the muscle areas after physical exertion. But what helps against sore muscles?

While sore muscles show that you've done a good job (it only happens when your muscles get bigger and stronger), no one likes to be in pain. But there is another way — we have put together 7 tips for you to recover quickly after training and prevent sore muscles.

1. Sleep

That's what we like to hear: One study According to the US National Sleep Foundation, sleep is the best medicine — especially when it comes to getting rid of muscle pain and tension.

Science explains why this is the case: During deep sleep, your body produces more growth hormones to support the growth, reproduction and regeneration of your cells. In turn, this helps heal and develop your injured or overstretched muscles. In addition, more blood flows to the injured areas during sleep, which reduces pain and inflammation.

2. Take protein

WThat high-protein food helps to energize the body and build muscle mass after a workout is no news. But did you know that it can also help heal and regenerate muscles?

The health and lifestyle website Sanatorium showingthat this too can be explained with a simple scientific lesson: Protein consists of 20 amino acids. Our body can produce 11 of them itself, but we must obtain the remaining 9 through food. Our body processes these and rebuilds them as a “new protein.” Through this process, which is called biosynthesis, muscles are repaired and built up.

3. Drink water

Get fit again by drinking water. Drinking water helps speed up the recovery process after a workout because it rids the body of toxins that are released when you injure your muscles (including a so-called creatine kinase ion).

4. Eat greasy food

Fatty foods that are rich in omega-3 fatty acids have anti-inflammatory properties that alleviate sore muscles — so put plenty of salmon, free-range meat, avocado, leafy vegetables and nuts on your plate after a workout.

5. Massage your muscles with a foam roller

Applying pressure to the painful muscle areas with a foam roller, so to speak, “irons” the connective tissue of the muscles, causing them to heal faster.

Most experts recommend using the foam roller once a day (regardless of whether you have sore muscles or not) as it also has a preventative effect.

6. Relax in the hot tub

To prevent sore muscles, you should go to the hot tub as soon as you have cooled down after training and drunk enough water. The powerful jets of the hot tub stimulate and calm your muscles, while the heat of the water promotes your blood circulation - which also helps the muscles recover quickly. In our spas, you will not only find hot tubs, but you can also benefit from many other treatments - find the Club near you.

7. Move

What helps against sore muscles? Move! Although it's tempting not to do anything the day after a workout, doing so will do you more harm than good. By being active, you keep your blood circulation going so that pollutants are removed faster and your muscles are more likely to recover. Do light chores, stroll through the park or enjoy a gentle yoga class — you'll feel refreshed in no time.

Would you like to find out more? Get the latest health and fitness tips at Holmes Place Facebook page

Posted on fitness And tagged rest, recovery, sore muscles, fitness, workout.