Whenever you put yourself through a tough physical challenge, the rest and recovery period is of the utmost importance. Whether it’s running long distances, getting in the ring for a fight or getting used to a new workout routine, your body is working overtime and will need some extra attention afterwards. There are many ways to go about doing this and since everyone’s body is different and will have different reactions to tough physical undertakings, it’s a good idea to explore different techniques to see what works best for you. Here are three tips to remember for the next time your body needs some extra attention.
1. Treat Your Muscles Appropriately
Chances are after putting yourself through a major physical event, your muscles are going to be sore. How you treat them in the hours and days following will make all the difference in your recovery period. While it might be tempting to soak in a hot bath or hit the sauna right away, turning to cold therapy is a great way to relieve inflammation and swelling of injured areas. Holding ice packs over certain areas or taking the plunge into an ice bath should do the trick. Adding in a serving of CBD gummies could help with this as well, along with promoting an overall sense of calm.
After your cold therapy, your body will probably be more than ready for some heat. This is where heating pads or warm soaks will feel wonderful, helping to relieve any lingering muscle soreness.
2. Give Foam Rolling a Try
If you haven’t tried using a foam roller to work your muscles yet, now is the perfect time to start. Wondering what it is? Foam rolling is a way to target specific muscles before or after a workout, while releasing pressure and increasing blood flow throughout your body. This can be invaluable during your recovery period to help release any lingering knots or lactic acid buildup.
However, it’s important to take caution and avoid directly rolling on any injured areas, as it could increase pain or make the injury worse.
3. Get Adequate and Quality Rest
While it might be easier said than done to wind down and rest after such a big ordeal, it’s one of the most important things you can do for your body’s recovery.
Once you have relaxed your muscles, nourished yourself with a balanced meal and hydrated, it’s time to get serious about rest. Keep in mind that sleep is your body’s ultimate recovery tool, and without it you can expect unpleasant side effects such as excessive cortisol.
Practicing good wind-down and sleep habits will go a long way and should be prioritized. Regulating your bedroom’s thermostat to around 65 degrees is ideal. Reducing your exposure to blue light within an hour before turning in will give you the time needed to switch over, allowing your body to produce the melatonin you need for a restful night’s sleep. Try adding in white noise or diffusing relaxing essential oils as well.
Keep in mind that rest doesn’t just mean sleeping. After a major physical undertaking, your body needs some time to recuperate. If you jump right back into training or your normal workout schedule, you will run the risk of either injuring yourself or prolonging the recovery period. Try switching up your activities, allowing yourself to remain active while still giving your body the time it needs to repair itself.
No matter what it is that you’re doing, it’s important to pay attention to what happens afterwards too. This will ensure you remain healthy, strong and resilient, ready for whatever life brings your way next. Remember to pay attention to your body’s queues, noting its response to different techniques. You might find that some work wonderfully, while others don’t. Eventually you’ll come up with a recovery plan that works perfectly just for you.
Mikkie is a freelance writer from Chicago. She is also a mother of two who loves sharing her ideas on interior design, budgeting hacks, and DIY. When she’s not writing, she’s chasing the little ones or rock climbing at the local climbing gym.
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