STRETCHING
If you feel tight in any area of the body after a workout it is vital for recovery that you stretch that muscle. The most effective time to stretch is post exercise when the muscles are warm and will be less resistant. This technique will help decrease soreness and better prepare you for the next workout. Stretching is the most neglected form of rehab after exercise and is actually the most important.
FOAM ROLLER
The best way to relieve knots in the muscles is through massage. Foam rolling is a form of self-massage for the muscles. Even more importantly, foam rolling will decrease your risk of chronic tightness in the muscles that could lead to injury.
“Imagine your muscle as a rope with a knot right in the middle. You can stretch and stretch that “rope” until your blue in the face but the only way to get that knot out is to crush it! That means using a foam roller to press that knot out and relieve that area of pain.
HYDRATE
A major contributor to muscle soreness and muscle cramping is due to dehydration. It is crucial that you stay hydrated at all times. Drinking half your body weight in fluid ounces is the most effective way to stay hydrated.
- In most people the thirst mechanism is so weak that it is often mistaken for hunger.
- Even mild dehydration will slow the metabolism as much as 3%.
- One glass of water will shut down midnight hunger pains
- Lack of water, the #1 trigger of daytime fatigue
- Preliminary research indicates that 8-10 glasses of water per day could significantly ease back and join pain for up to 80% of sufferers.
- Drinking 5 glasses of water per day decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.
ICE, ICE, ICE
If you have inflammation of the muscles or joints it is important to ice first! You should ice for 20 minutes on/20 minutes off and repeat this 3 times. Never put heat on an injury that just occurred.
Post Exercise Nutrition
Eating 30 minutes to an hour after a workout is vital. Your muscles don’t get stronger during a workout, they get broken down. You become stronger after your workout during recovery. This is the most important time to treat your body well in order for your muscles to repair. You should eat a quick snack, protein shake, protein bar, fruit, or meal to give your body the nutrients it requires to rebuild.
A favorite post-exercise protein shake:
Whey Protein Shake
Vanilla flavored “Find Your Whey” Protein (www.fycnyc.com)
1/2 cup of water
1 cup of almond milk (or soy milk)
1 small banana
1 Tbsp peanut butter
Crushed ice