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4 Tips to Speed Up Muscle Recovery

You work hard to get the most out of your lifting workouts—but are you maxing out your rest days? Take this quick muscle-rehab advice to see faster results.

Promote circulation by working your joints
Stay nimble, even on your off day, by moving your arms, wrists, and knees in low-intensity circles. The opening and closing of your joints brings fresh synovial fluids to nourish, lubricate, and hydrate these areas, while expelling waste and scar tissue. Rotate clockwise and counterclockwise to prevent imbalances and overuse injuries. Warning: Be careful not to hyperextend, and keep circles tight to prevent excessive lateral motion so you don’t torque your joints.

Use a foam roller to reduce muscle tension
If you’re feeling pain or tightness post-workout, you can use a long, semi-soft foam tube to give your muscles a massage. “Foam rolling breaks up scar tissue and knotting in your fascia, which—if left unattended—can lead to nagging aches and pains in your joints,” says Gaddour. Spend at least 30-60 seconds minimum rolling your sore muscle groups immediately upon waking, before bed, and any time you can spare during the day—the more, the better.

Expert Answers: Recover Faster and Stronger >>>

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