Active recovery is another method that has demonstrated excellent functionality for those moments in which post-muscular pain tend to be intense. As the name implies, it is to accelerate the process of recovery vital x9 through activity, however, this does not mean that we must do the same exercise that caused this pain, but rather perform less intense exercises.
With this, what we achieve is that the increase in blood flow runs through the muscles previously worked, which will allow a greater oxygenation and at the same time the transport of the nutrients necessary for the repair.
When making an active recovery the most important thing is to start the circulatory system and not cause too much stress to the muscles, which could lead to micro-fractures of the fibers being more serious, thus delaying the recovery time.
Depending on the physical and intense activity performed previously, we must opt for other lighter substitutes to achieve more results, for example:
If the legs were the muscles worked in the previous session, then the most advisable thing would be to perform a moderate cardio session of at least 30 minutes the day after the routine.
When the chest is the muscle affected by post-workout pain, then we can do some push-ups or push-ups, in which different muscles (besides the chest) are involved, such as the shoulders and arms, although these do not cause the same impact than a bench press, so they are excellent for initiating the active recovery process.
Other practices such as performing yoga, or carrying out some calisthenics routine (strength training with body weight) will help us to accelerate recovery, although of course, in the case of calisthenics it can only be effective when the levels of force are already high enough so that our body weight does not cause a major impact on the muscles.
4. Rest properly
There are many times when active recovery is not usually the best option for relieving stiffness, this happens mainly when you have a fairly basic level of training, and recovery times are usually much longer.
For people who are just taking their first steps in the world of fitness are widely recommended to take a good rest of 36 to 48 hours between each session of exercise, allowing better muscle recovery.
By doing this our body will have better opportunities to repair itself, which will guarantee us a better preparation for the next routine, without interrupting the training protocol of 3 times a week, a standard widely used in beginner routines.
5. Cold-heat contrast baths
Cold-heat contrast baths are quite common methods used by physiotherapists when treating sports injuries or other muscular problems related to the degeneration of tissues by age.
As the name implies, is to apply shocks of cold and heat between intervals, so that you can get some benefits such as:
Increased blood flow
Vasodilation (heat) and vasoconstriction (cold) of the blood vessels
Cleaning toxins accumulated in tissues
Decreased muscle rigidity
Analgesic effect on the treated areas
Mobilization and stimulation of the nervous system
Thanks to all these effects, as a result, a much quicker recovery of the muscles is achieved, while at the same time relieving pain and other discomfort caused by intense training.
The massages are excellent to eliminate the tension of the sore muscles. However, it is not recommended to perform any massage, but those in which techniques are usually used with greater focus for this problem; clear as long as you are an Olympic athlete.
In general, these therapies, known as Active Release Techniques, are not usually as effective for normal people, that is, for those who train only for hobbies or for health. While they will help you find immediate relief in your post-workout ailments, the reason why they are not considered effective is because the cost-benefit ratio is usually not so balanced, so it’s not worth it to spend large amounts of money. money for something can be relieved with a simple massage, either by relying on a partner or with the help of a foam roller.
In the last resort we can make the use of analgesic products, specifically some like Naproxen Sodium that provides surprising results with just one pill.
Now, if you are reluctant to use medications, you can opt for the use of natural remedies such as ginger tea or cherry juice, which also have analgesic properties, helping to eliminate pain caused by micro-tears due to exercise.