Whether you want to build and strengthen your muscles or recover after a muscle injury, it is important to use the right recovery technique. The most profitable way for your muscles to regain strength depends on what you need to recover from. If you feel pain because you are training in an attempt to strengthen your muscle structure, recovery does not necessarily correspond to three days of complete vegetative state between one training session and another. However, chances are you need some rest to get back to health and heal any injuries or sprains. If you know how long it takes your muscles to recover, no matter what compromised their function, you will be able to stay strong and get back to the gym as soon as possible.
Steps
Part 1 of 4: Healing a Muscle Injury
Step 1. Rest the damaged muscle
If you've taken a strain, sprain, or tear, you need to let the muscle rest as much as possible. Avoid using it if possible, or at least try not to engage in activities that could aggravate the injury (running, lifting weights, etc.).
Refrain as much as possible from doing intense physical exercise for the first 48 to 72 hours after the injury
Step 2. Apply ice to the injured muscle
By placing ice on the wound, you can reduce swelling and inflammation, but also slow blood circulation to the affected area. If you don't have ice or a cold pack handy, try using a package of vegetables or other frozen foods, taking it straight from the freezer.
- The use of ice is most effective in the first 24-48 hours after injury.
- Do not put ice or ice cream in direct contact with the skin, otherwise it could cause cold burns. Instead, try wrapping it in a clean, damp towel.
- Keep it for up to 20 minutes at a time, then take it off for at least 10 minutes before you go back to applying it.
- Repeat this for at least 20 minutes every hour, unless the cold sensation on the wound becomes unbearable or painful.
Step 3. Minimize swelling by squeezing the injury or lifting the injured area
Once you no longer need to apply ice to the wound, you may be able to do two different types of treatment while you rest: compression and lifting. The first is very simple and involves bandaging the wound, perhaps using an elastic bandage, to reduce blood flow and prevent swelling. You can also raise the injured limb to further decrease blood circulation and prevent the area from swelling. Just place it on a pillow or two while sitting or lying down.
Do not over tighten the bandage, otherwise you risk restricting the blood flow to the limb more than necessary
Step 4. Manage pain with medication
If the injury is causing you severe pain, try taking acetaminophen or a non-steroidal anti-inflammatory drug (NSAID), such as aspirin or ibuprofen. It will help reduce inflammation and increase mobility while helping you to keep pain under control.
- Follow the instructions for the correct dosage on the package leaflet or ask your doctor what are the safe doses to take.
- Take care not to give aspirin to children or adolescents, unless otherwise directed by your doctor or pediatrician. The intake of acetylsalicylic acid is related to a disease, called Reye's syndrome, which occurs in these subjects and has potentially fatal outcomes: in fact, it causes swelling in the liver and brain.
Part 2 of 4: Managing Muscle Aches
Step 1. Stretch your sore muscles
You probably know that stretching before exercising is recommended, but many people may forget to stretch even after training or even the next day when they feel some soreness. Stretching helps reduce pain and decrease muscle stiffness that takes place the next day.
- Extend the muscles that are causing you pain while staying in place. This will help increase blood flow to the affected area, but also improve circulation and flexibility.
- Make each stretch last at least ten seconds. Start with milder stretching exercises and gradually increase the intensity with each repetition.
Step 2. Add the cool down
Even if the most prepared athletes are able to go from an intense workout to the shower without experiencing any decompensation, experts believe it is essential to respect a cool-down period in any type of training. Therefore, it is sufficient to add a short interval of about 10 minutes during which to perform aerobic exercises, such as jogging or walking, and then stretch the muscles for a few minutes in order to promote blood circulation.
Step 3. Try applying heat
Many experts recommend using warm compresses (for example, by using a pad or applying a warming gel, or by immersing yourself in a hot bath) to treat muscle aches. Thanks to these measures, the heat, when applied to the skin, promotes blood circulation in the painful muscles, helping them to heal and get back in full shape.
- Do not apply heat to swollen or inflamed muscles, as it may increase the risk that the swelling will persist.
- Do not apply hot applications if you are diabetic or suffer from poor circulation.
- Do not lie down next to a heat source, as you may risk falling asleep and burn yourself.
- Ask the doctor how often and for how long you need to do hot compresses, as each lesion requires a particular practice to be followed in case you choose this type of treatment. Based on your clinical picture, your doctor may also advise you not to apply heat.
Step 4. Get a massage
There is a reason why massages are popular among professional athletes. A sports masseur or any expert masseur is able to accelerate muscle recovery, as it works deeply by stimulating the fibers, reducing any inflammation and promoting cell repair.
- Search the internet to find a qualified massage therapist near you.
- If you don't intend to contact this professional, ask your partner to give you a massage or do it yourself. Rub your arms and legs with deep, firm movements to promote blood circulation and reduce muscle tension.
- The use of the foam roller can also stimulate the muscles in a similar way to that of massage. Just run it over the sore muscle groups for 30-60 seconds each and repeat this exercise several times throughout the day.
Step 5. Go swimming
Swimming also exerts a massaging action on the muscles, making them more resistant and allowing the painful areas to stretch and move without further wearing down. It also helps the muscles move when they are sore, promoting blood circulation, without causing further inflammation or pain.
It is not necessary to do a full-blown workout in the water. About 20 minutes of strokes along the pool will be enough to relieve muscle soreness. Therefore, try to swim so that the movements go to act on the suffering muscles
Part 3 of 4: Relaxing Between Workouts
Step 1. Take regular breaks between workouts
Give your muscles enough time to recover from a strenuous workout, especially if you've just started an exercise program. Without an adequate break of a day or two there is a risk of muscle tears, which could prolong recovery time and cause permanent damage.
- You can recover by taking a break between one set of exercises and the next.
- You can recover by taking a break between training sessions.
- Some experts recommend giving sore muscles up to 48 hours of rest so that they can relax between training sessions before returning to exercise.
Step 2. Get enough sleep
By getting adequate sleep, you will help your muscles recover faster and you can get back in shape for when you need to get back to the gym. Aim for 7-8 hours of sleep a night. You will be able to sleep fairly regularly if you go to bed at the same time every night and get up at the same time every morning.
Step 3. Relax by taking a bath or soaking in a whirlpool tub
In addition to soothing muscle pain, a nice warm bath relaxes the tissues, reduces muscle spasms and improves joint flexibility. Use your gym's hot tub or sauna once a week to help your muscles recover from a hard workout, or try soaking in your home bathtub to relieve soreness.
You can add Epsom salts to the water to help relieve muscle pain
Part 4 of 4: Eat Well to Rebuild Muscle Fibers
Step 1. Increase your protein intake
Proteins are the building blocks of muscle tissues. However, contrary to popular belief, a high-protein diet does not build muscle and could even be harmful to training and health.
- You need to get 0.36 grams of protein for every pound of body weight. So, for example, if you weigh 68kg, your protein intake should be around 54g per day.
- Eggs, lean meat, fish, beans, legumes, and tofu are all excellent sources of protein.
- Protein will not increase your muscle mass, but it will help you rebuild micro-tears in muscle tissue during workouts.
Step 2. Consume Vitamin C
Some studies suggest that antioxidants, such as vitamin C, can help prevent muscle soreness. However, you should consult your doctor before taking any vitamins or dietary supplements, including vitamin C.
In addition to citrus fruits, such as oranges, you can get a vitamin C load by eating berries, broccoli, green and red peppers, potatoes, tomatoes, spinach, and other green leafy vegetables
Step 3. Consider using magnesium supplements
This substance helps the muscles of the body to perform their functions better, but also to increase energy and endurance levels during training. As a result, it helps relieve muscle cramps and speed up the recovery process.
- Always take magnesium supplements with food. By taking them on an empty stomach, you may suffer from diarrhea and stomach pain.
- Generally, male adults and adolescents are advised to take between 270 and 400 mg of magnesium per day. Women, adults and adolescents, need between 280 and 300 mg per day.
- Natural sources of magnesium include roasted almonds, cashews and peanuts, as well as rice, beans, spinach and broccoli.
