Muscle Recovery: What You Need to Know and How the Vibro Sculpt Can Help
How to Help Sore Muscles Recover
The best thing for sore muscles is rest and replenishment. Is how to heal sore muscles truly so simple? Yes, and it's true from ranchero to athlete. All bodies crave the same things while patching up muscle aches.
When we build up muscle resistance, whether, through weight training or increased physical activity, we are literally tearing our muscles apart. At least microscopically. That's normal and expected -- we get stronger and stop being sore as our muscle fibers heal and rebuild protein strands.
So what's good for sore muscles during this process?
- Sleep. The body does some of its best work while asleep. And being well rested ensures your repair cycle is running optimally.
- Have protein and carbohydrates -- also some fruits and vegetables. Protein provides the amino acids your muscles need to rebuild, carbs provide the glucose/energy for all that, and fruits and vegetables are high in antioxidants and anti-inflammatories. (Protein before bed is recommended so that a slow-release of nutrients coupled with your body's natural nighttime healing.)
- Drink up-- water, and maybe cherry juice. Muscles need hydration as much as any other part of the body, while low-sugar cherry juice can be a handy stand-in for eating a bunch of fruits and vegetables. It's an antioxidant and anti-inflammatory.
- Stretch 'em. The last thing you want is a tense, stiff recovering muscle. Doing some static stretches or gentle yoga will promote blood flow and help release muscle tension. It might hurt a bit, but lean into the burn and hopefully feel it begin to unravel away.
How to Get Rid of Sore Muscles in a Pinch
Uh-oh. Leg day has come and gone, but muscle pain hasn't, and you have a full shift on your feet coming up. How to get rid of sore legs as quickly as possible? (These will work for sore muscles anywhere on the body, but man, sore legs sure make it hard to get up in the morning.)
- Icy Bath or Warm Shower: An ice bath (or ice pack, for small areas) works to numb away pain and potentially hasten recovery. Use it in the hours following a workout as soon as possible. Heat therapy (warm compress, hot shower, etc.) improves blood flow and relaxes tight muscles and is good if it's a day or two later, and you're still feeling the burn.
- Epsom Salt: Dissolve Epsom salt in warm bathwater to take advantage of its magnesium (said to help reduce inflammation and offer pain relief)
- Massage Any Trigger Points or Sore Spots: Although the science of trigger points is debated, there's no doubt we all feel little bundles of taut, tender, soft tissue from time to time. Use your thumb to massage in a firm, circular motions at these hot spots, and use palms and fingers to gently knead the knots out of a larger muscle. Make sure the muscle is as relaxed as possible and not held at attention.
- Bonus: You can get an actual massage from a professional if you've had good results in the past. Similarly, acupuncture and chiropractic treatment are also on-demand pain-relieving options, and they can work with trigger points and the like.
- Ibuprofen: Anti-inflammatory pain relief in a jiffy. Muscle pain relief creams or patches fulfill this same need but targeted and topically.
How to best help sore legs in case of emergency, by the way? Probably a warm compress, a kneading massage that moves up and down the leg, and finally light stretching or walking to loosen the muscles, and as always, staying hydrated is helpful as well.
Is Working Out With Sore Muscles OK?
It depends on what you're planning.
Over-exercising sore muscles once aren’t likely to cause irreparable harm (just avoidable distress -- why would you want to?), but you should never make a habit of it. This will damage your muscles over time as they're never given a proper chance to heal.
While your body continually attempts to repair your long-suffering muscles, you could face:
- an increased chance of injury,
- a weakened immune system,
- and non-stop fatigue
If recuperation is regularly taking longer than you'd like, consider changing up sleep habits, diet, or the workout itself.
But if you have, for example, sore legs after a workout, nothing is stopping you from alternating with an arm or core day. As long as those hurting calves and hammies see minimal exertion, you can exercise the other parts of your body in the meantime.
Additionally, light cardio like walking or a casual bike ride, is an excellent form of active recovery. You don't have to be bedridden -- just aware of how to ease sore muscles into action. The low-intensity exercise engages the body and promotes muscle repair without risking further damage.
Are There Ways to Prevent Sore Muscles After Workout?
Yes and no. When you work out strenuously, soreness is a completely natural development. However, there are ways to help lessen tomorrow's tenderness and could prevent it altogether if your workout was just a light one. Here's what helps sore muscles take the day off.
You can also consider these methods A-OK to help lessen everyday cramps, strains, and aches you may encounter.
- Sleep, again. That's right, aside from getting plenty of rest afterward, you should also go into a workout well-rested, with body and mind in peak form. It's like giving your body a head start.
- Hydrate. Don't skimp on the water before or during a workout or workday, even if you aren't particularly thirsty or sweaty. Coconut water works wonders, too, providing electrolytes full of nutrients.
- Do a dynamic stretching warm-up. Limber up, so you're less likely to pull a muscle. It'll get your blood circulating and also combat residual stiffness later.
- Have a protein snack. Vitamins and nutrients and especially protein are important at every step of fitness. But a little protein at the onset will prime your muscles to put those amino acids to use immediately and continuously. (If you're prone to cramps, add banana, avocado, or an orange to snack time, for extra potassium.)
- For workouts, particularly, employ a cool-down routine at the end of a session to signal your body that the ongoing stressors are ending. Let's get things back to normal and start restoring these stressed muscles.
How The Vibro Sculpt Can Help With Muscle Recovery
How to treat sore muscles isn't a well-kept secret. It's the same way we would already treat our bodies in a perfect world. With nutritious food, good sleep, lots of water, and a daily constitutional. By the time you can count to four, recovery is already underway.
But it's essential to take extra care when the body is under pressure working on your muscles. Otherwise, you could end up way off your game and way off your gains. The Vibro Sculpt electric massager provides users with a convenient, easy-to-use method to speed up recovery by soothing tired and tense muscles after a workout. Using the Vibro Sculpt massager helps increase blood flow to sore muscles right after a workout or at any stage of the recovery process. Users may also use the Vibro Sculpt with pain-relieving lotions and oils to maximize muscle recovery in one of the most natural and effective ways.