I find workout recovery to be just as important as one’s actual workout. It’s essential we give our bodies recovery time. By following specific steps before and after workout(s), I’ve learned aids in my muscles recovery, plus it just makes me feel better!
Recovering from a workout can look different for everyone and mean different things. For me, workout recovery means taking care of my body and paying attention to how I feel after a workout. Sometimes my back hurts after a prior workout, instead of pushing myself to exercise again and hurting myself further, I will take a “recovery day.” Then there are times when recovery days are simply scheduled into my workout plan for the week. However, let’s back up…you may be wondering, “what/how does recovering after a workout” even look like?
Stretch it out
Well, I’m sure you have been told to stretch before and after a workout, and that is the first step to recovery! Stretching before a workout is going to make sure you don’t hurt yourself. Stretching after a workout (especially after an intense session) is important to aid in keeping your muscles healthy! Imagine if a football player didn’t stretch or ice after a big game? You have to treat all your workouts the way any NFL player would (but you don’t need to work out like one haha). If a professional athlete didn’t stretch before a game, he is at a higher risk of getting hurt, and won’t perform as well. You too need to warm up your muscles and ease them into your workout! Just as you need to cool down and stretch your muscles to keep them healthy and flexible like any professional athlete.
After a workout, you should spend at least 5-10 minutes stretching. For example, when it comes to the lower body, I find stretching my glutes and hamstrings to be the most important thing since I get sore and tight in those areas very quickly. Now everybody is different; you might need to spend more time stretching out your back! The take away is that YOU NEED TO STRETCH WELL to aid in your workout recovery!
I know sometimes it is a pain in the butt to stretch, however, it is so crucial for your body. Stretching releases blood supply and nutrients to your muscles. Since stretching allows blood to flow, it also means that the nutrients are spreading throughout your body. This will help to reduce muscle tension and relieves the body of stress. The best part, stretching is going to decrease soreness and help your body recover faster from your workout.
Recovery day
Some days I can’t move because I am incredibly sore from my workout the day before. Those are the days where I usually make a workout recovery day. On these days I always stretch out well and use a foam roller to roll out my muscles. I also make sure I move my body in some way throughout the day. Usually, I go for a long walk if my lower body is sore, or do a light workout, such as a short hike, low-intensity toning workout, or yoga. I listen to my body and do what feels best.
My favorite way to aid in workout recovery is to take a nice Epsom salt bath, and boy does that help. I keep a bag next to my bathtub and throw in 2 cups as the water is filling up. Epsom salt aids with reducing muscle pain(s) and always helps me instantly feel less sore, along with getting to enjoy a warm bath! If you don’t have a bathtub, (Me right now in college *crying*) I suggest taking a hot shower and following up with stretching or rolling out with a foam roller. The hot shower is going to loosen up your muscles allowing you to stretch them out, so they don’t feel so tight!
Taking a rest day
Workout recovery days can also mean I don’t do anything that day, basically my “off day.” This is usually on the weekend LOL. I often have 1-2 day(s) out of the week where I don’t work out at all, but I still always try to get my body moving in some way whether that is walking or taking the stairs.
Recovery day ideas
-Take a yoga class
-Go for a long walk or easy hike
-Roll out
-Epsom salt bath
-Sauna or steam room
-Massage where you are sore
Just remember workout recovery is just as significant as your workout routine and staying motivated to workout. May you discover the benefits of both and find what works best for you. Until next time, thanks for Hanging with Haley!