4 essential muscle recovery techniques for any athlete

The process of muscle recovery is essential for any athlete, and therefore deserves attention.

Not only for those who want to grow up – and who should already be tired of knowing that it is at rest that most of the gains occur – but also for those who have other goals. A good muscle recovery process avoids injuries and ensures a good performance with each session, in addition to accelerating the results.

Want to see some techniques that you need to use in your muscle recovery phase (that time between one workout and another)? Then connect:


1- Walking

quick walk

It’s really tempting to get thrown on the couch for hours the day after a heavy workout or some very intense physical activity, and still find that this rest will aid in the recovery process of your muscles.

But the truth is that sore muscles and joints tend to get even worse with inactivity. The solution is to do low intensity activities for active recovery.

A good option is an accelerated walk, which is not a race, nor a “common” walk. Dr. Jordan Metzl of the Hospital of Special Surgeries of New York gives other suggestions for activities for days off after a very intense workout, such as yoga, pilates and swimming.

2- Water

water drinking athlete

It is critical to stay hydrated during exercise because this can improve your performance. Likewise, if you want to be physically and mentally prepared for the next workout, it is equally important to continue drinking water afterwards.

Water acts on anti-inflammatory processes and various other functions that will help decrease muscle aches and accelerate the muscle recovery process – as we have said several times, transparent urine is the best measure to know if you are drinking water. enough.

Another important point is to consume many water-rich foods after you train – such as fruits, vegetables, and legumes.

And it’s not just drinking that water can help after intense physical activity. Studies prove that cold or ice baths in the post-workout are an efficient way to reduce inflammation and muscle pain .

3- Stretching



Dynamic stretching is one of the most effective ways to warm up before workout, preparing muscles and joints for the effort that will come in sequence – which avoids injuries and even improves performance.

But stretching after physical activity is just as important. A good post-workout stretching promotes increased flexibility and improved range of motion.

More than that, this stretch is able to relax muscles and joints, avoiding or reducing pain and ensuring the restoration of range of motion before the next session.

4- Sleep


A good night’s sleep not only restores your energy and your physical and mental disposition, but also plays a key role in the production of hormones like testosterone and GH.

Sleep is undoubtedly the most important step in the muscle recovery process, because in addition to ensuring that you are 100% physically and mentally, it also plays a key role in muscle development.

A complete, Stanford University School of Medicine study with sports teams – including basketball, soccer, tennis, and swimming teams – concludes that “increasing the amount of dormant hours improves performance and accelerates hypertrophy and strength gains, and resistance”.

There is no exact number of hours that you should sleep per day, but generally stays around 8 hours in a dark, quiet and cool environment.

So, do you worry about your muscles too after training is over? How is your recovery process?

Adriano Antonio Rodrigues Silva

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