As we all know, exercise is very important. But as we exercise, our bodies hurt to let us know that they need to be ready for that level of exertion. Because of this, your muscles might get sore and different parts of your body might hurt for a few days. Recovery after putting your body through such strain is important, and there are a few things you can do to speed up muscle recovery and ensure the process is complete.

Here are the tips that should be followed


You lose a lot of fluids during a workout. This is why it is so important to hydrate liberally when recovering. Even though we are advised to drink at least two liters of water per day, you should aim to drink much more water during and after an exercise routine.


Sleep debt is where you do not get enough sleep so your body is always signaling for you to sleep. Having constant sleep debt can impair your workouts as well as your muscle recovery. It is, therefore, important that you create the right sleep environment for the best sleep. Doing this means considering things like the temperature of your bedroom, how bright your bedroom is, and how well you can shut out external noise.

Investing in a good mattress and pillows is also a great way to improve the quality of sleep. If the mattress you have is not serving you well, you should take advantage of the mattress sale on Labor Day. There are so many mattress sales going on during labor day, which makes it the perfect time to get a new mattress.

Avoid Alcohol

Alcohol introduces toxins into the body. The body then has to deal with these toxins, which means it puts off muscle recovery and healing until it is done with getting rid of the toxins in your body. This is how alcohol impairs muscle recovery. It, therefore, follows that if you would like your muscles to recover, heal, and grow, you should stay away from alcohol or deduce its intake as much as possible.

Ice Baths

Professional athletes use ice baths for a myriad of reasons, including muscle and injury recovery. While ice baths are effective in helping with muscle recovery, they are quite unpleasant. If you want something milder, try water contrast therapy. This is where you use cold and hot water to dilate and constrict the blood vessels. This helps with flushing toxins out of the muscles and aids in muscle recovery. Professional trainers advocate for one minute of warm water followed by 30 seconds of cold water. You can then this repeat a few times.

Getting a Massage

A massage helps relieve muscle tension and could help you remove toxins from the muscles as well as put your body in better shape to recover. If you constantly have tough workout sessions, try to go for at least one full-body massage per week.


Stretching improves blood flow to the muscles, removes lactic acid, and warms the muscles, which reduces the chances of injury. If you are looking for some simple stretching exercises, start with Pilates and yoga. Although both of these can be great in the long term, they can impair your muscle recovery because they are perceived as new stimuli by our bodies.

Good Nutrition

Good nutrition is as important as what you do in the gym. Eating right and following the exact guide to good food can help with recovery, so ensure you get the right number of calories and have your micronutrients balance well. Good rules to remember are that too little protein in your diet can lead to muscle loss, while too little carbohydrates can lead to fatigue and poor performance.

Having a muscle recovery plan is very important if you want to keep going. Talk to your trainer or nutritionist before trying new or different recovery plans because they can actually impair your recovery before you see any gains.

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