1. Get 8 Hours of Sleep
Don’t underestimate the importance of a good night’s sleep. If you’re one of those people who think you “only need 5 hours,” you’re not giving your body enough time to recover and could be making yourself more prone to injuries in the future. Getting ample sleep is one of the best ways to speed up muscle recovery. So aim for 7-8 hours per night.
Drinking water after a tough workout can help rid your body of toxins and prevent dehydration. This is important because dehydrated muscles can quickly become painful muscles. Drink a couple liters of water or more on days when you exercise.
3. Drink a Protein Shake
Drinking a protein shake before or after a workout may help reduce the severity of muscle soreness and speed up muscle recovery. A 2:1 ratio of carbs to protein is ideal.
4. Use a Massage Gun
Massage guns offer what’s known as percussion therapy. This type of massage provides rapid bursts of pressure into the body’s muscle tissue (hence the rippling effect of massage guns) which eases muscle soreness and helps to repair damaged tissue by stimulating blood flow.
5. Grab Some Aspirin
Anti-inflammatory drugs like ibuprofen and naproxen can help relieve the pain from sore muscles, which can speed up your recovery time. Don’t use NSAIDS on a consistent basis without getting the okay from your doctor. Rather, use them sparingly when bouts of soreness kick in.
Here’s one of the easiest ways to recover from a tough workout: apply an icepack to sore muscles for 20 minutes to help them recover faster.
7. Stretch Every Day
Stretching is one of the best things you can do to aid muscle recovery and help you prevent future injuries. Stretching is particularly useful on your off days. If you’re strapped for time, aim for full body stretches and light exercises like squats, lunges, and planks.
8. Roll Out Sore Muscles
Foam rollers are cheap and effective tools for breaking up knots and sore spots in your muscles. Foam rolling breaks up scar tissue and knotting in your fascia, which is important because these knots are often the root cause of sore muscles and joints. So spend a few minutes in the morning and evening rolling out sore spots.
9. Get a Massage
Getting a massage helps break up scar tissue and ease muscle pain. If you don’t want to dish out the money for a regular massage, trade massages with your spouse or significant other. You can thank us later.
10. Eat a High-Protein Meal
Research shows that eating protein helps with post-exercise muscle recovery. And chugging a protein shake or eating a high-protein breakfast in the morning can help reduce food cravings throughout the day. Stick with healthy foods like lean meats, eggs, yogurt, and oatmeal. Massage guns offer what’s known as percussion therapy. This type of massage provides rapid bursts of pressure into the body’s muscle tissue (hence the rippling effect of massage guns) which eases muscle soreness and helps to repair damaged tissue by stimulating blood flow.
11. Apply Muscle Creams
Having trouble sitting because of yesterday’s workout? Topical creams like IcyHot are effective for soothing muscle pain and helping you recover from a tough exercise session.