Muscular recovery after exercise is one of the important factors that an athlete needs on an ongoing basis after matches and competitions, and the methods and means of recovery are varied.
There are many physiotherapy centers that perform muscle recovery for players, and because of the extreme importance of muscle recovery after exercise, we dedicate this article to deal with what is muscle recovery, its methods, duration and the best centers that do it.
What is Muscular recovery after exercise
- When doing exercise, most of the exercises that we do damage the muscles and require rest or a set of methods in order to recover the muscles
- return to their previous state, these methods are called muscle recovery or muscle recovery, so when a person feels pain in the muscles, he needs to do muscle recovery.
- One of the best ways to recover muscles is to eat healthy foods and get enough sleep, and a healthy diet must be followed and continued to accelerate the process of muscle recovery.
- Muscle recovery is the process in which the body seeks to gain balance, and this state of balance after exercise can be called (Homeostasis).
- In this case, there is a regulation of variables inside the body, such as temperature, for example, in order to maintain the constancy and stability of internal conditions, while stress acts as a stimulant for the body in order to try to reach a state of equilibrium.
The importance of muscle recovery after exercise:
Muscle recovery is an important and necessary process for players, both professional and others, as it helps the body to regain strength, activity and relieve pain after exercising. The importance of muscle recovery is that it is the most important vital process carried out by the body with the aim of rehabilitating muscle tissue after high-intensity activities.
The importance of muscle recovery after exercise can be summarized in: muscle recovery can be important and has many benefits for athletes, including :
- Building and strengthening muscles
- Increase fitness volume
- Reduce body fat percentage
- Reducing insulin sensitivity in the body
- Improve cardiovascular health
It is worth mentioning that the best methods of muscle recovery are eating healthy foods, sleeping well, and following a healthy lifestyle in general is the best step that can be taken to maximize muscle recovery.
Methods of muscular recovery after exercise
To do muscle recovery, several important methods must be followed to achieve the best results for the body and rehabilitate damaged muscle tissue and build muscles anew .
Physical exertion the body loses many basic and important elements, and therefore hospitalization works to recover what the body has lost to do physical activity again well without any injuries.
The methods of muscle recovery after exercise are :
Replacing lost fluids in the body: when the body loses many fluids during exercise, more fluids should be taken during exercise, but taking these fluids after exercise is an important and essential way to promote muscle recovery and rehabilitation.
1-Taking healthy foods:
It is one of the best methods of muscle recovery because exercise helps to lose the body’s supply of nutrients, and therefore the body needs these elements again in order to recover the body, repair tissues and be strong and ready to practice physical activity again.
Therefore, it is better to try to eat within 60 minutes of the end of the workout and make sure that this meal includes proteins, carbohydrates, vegetables and other important nutrients .
2-Rest and relaxation:
The time factor is one of the important factors and the best ways to recover from any illness or injury, as the body has an amazing ability to take care of itself within some time.
It is worth mentioning that the rest phase after strenuous exercise allows the body to repair and recover at a natural pace, and rest alone is not responsible for promoting the body’s recovery, but sometimes not doing anything is responsible for muscle recovery.
3-Stretching exercises:
After the hard exercise phase, you should do stretching exercises, and this method is one of the simplest and fastest ways to help the muscles recover and achieve successful muscle recovery.
4-Active recovery work:
Some easy and simple movements, such as brisk walking or cycling, for example, can further improve blood circulation, which enhances the transport of substances and nutrients throughout the body.
5-The action of body massage.
Body massage is one of the important stages in the process of muscle recovery, as massage gives a good feeling, improves blood circulation and allows relaxation and complete calm. One of the most important massage exercises is the foam roller exercise, which is responsible for relieving tight muscles and should avoid
Duration of muscular recovery after exercise:
The duration of muscle recovery after performing a workout can depend on two basic factors: the degree of physical fitness and the intensity of the workout.
The intensity of exercise and the length of time it took are two main factors in how well the body responds to muscle recovery.
After performing light exercise, the muscles can be fully recovered through the recovery process within 24 hours. On the contrary, when performing a hard and heavy exercise, muscle recovery can take from two to three days, in exercises performed in intensive doses, of course, it takes longer to achieve recovery, as the time spent in hospitalization increases, the intensity of the exercise increases.
There are a number of other factors that affect the recovery time of muscles, including :
1-adequate sleep that the player gets
2-the amount and type of food that the player eats
3-the degree of player tension and psychological pressure
4-the type of exercises practiced by the player and their nature
Acceleration of muscular recovery after exercise:
It is necessary to carry out a muscle recovery operation for athletes or people who exert great physical effort in order to rehabilitate muscles and build tissues that have been damaged during sports activity
Therefore, in order to speed up the process of muscle recovery after exercise, you should stay away from:
- Smoking of all kinds
- Alcoholic beverages
- Hard training or overtraining
- Instant food preparation
- Carbonated drinks and drinks with high sugar content
- Light snacks;
- And although the preference is to give the muscles the necessary time in order to achieve muscle recovery in order to avoid many complications
However, some sports practitioners resort to ways to speed up muscle recovery due to the pressure of the matches or competitions they are playing, or speed up the process of muscle recovery in order to face challenges.
The role of physiotherapy in muscle recovery:
Physiotherapy has important benefits for athletes, as a set of methods of muscle recovery using physiotherapy help to promote the recovery of the body and improve blood circulation, and one of the most important methods of physiotherapy that promotes muscle recovery :
Muscle recovery with massage :
After vigorous exercise, the body can undergo a massage, as the massage mechanism increases blood flow in a way that speeds up the healing process, and muscle recovery increases. It also stimulates blood circulation, which contributes to reducing inflammation and a feeling of physical fatigue, which means there is a rapid recovery after exercise.
Muscle recovery with ice water baths or cold:
Ice baths are one of the best methods of physiotherapy, and therefore ice water baths can help reduce inflammation and swelling and achieve muscle recovery quickly, which is the method used by practitioners of most activities, especially football, during consecutive matches and major competitions.
Muscle recovery after a cold workout can be achieved by taking some necessary measures to calm the muscles and reduce swelling and pain. The most important of these procedures are:
- Light massage: hands or instruments specially designed for muscle massage can be used to stimulate blood flow and relieve muscle tension.
- Stretching exercises: stretching exercises that target cold-worked areas can help reduce muscle tension and improve range of motion.
- Relaxation: relaxation techniques such as deep breathing and meditation can be used to calm muscles and relieve tension.
- Cooling: ice or cold water can be used to relieve pain and reduce inflammation in the muscles.
- Rest: the body and muscles should be given enough time to rest and recover after a cold workout, avoiding overexerting the muscles.
Practice simple exercises to speed up muscle recovery:
Stretching exercises, as well as stretching exercises, can help reduce the severity of muscle pain, they also help build muscle tissue, and fitness experts recommend simple sports such as yoga or brisk walking and cycling in order to achieve muscle recovery.
Muscle recovery after exercise with heat differs from recovery after exercise with cold, as heat is used to stimulate blood flow and dilate blood vessels, which increases the flow of oxygen and food to the muscles and helps relieve muscle tension and reduce pain.
Muscular recovery after exercise with heat:
Among the measures that can be taken for muscular recovery after exercise with Heat are:
- Light massage: hands or instruments specially designed for muscle massage can be used to stimulate blood flow and relieve muscle tension.
- Stretching exercises: stretching exercises that target Heat-worked areas can help reduce muscle tension and improve range of motion.
- Relaxation: relaxation techniques such as deep breathing and meditation can be used to calm muscles and relieve tension.
- Warm water bathing: warm water bathing can be used to help dilate blood vessels and improve the flow of blood and oxygen to the muscles.
- Rest: the body and muscles should be given enough time to rest and recover after a heat workout, avoiding overexerting the muscles
Foods that help muscle recovery after exercise:
Eating certain types of healthy food is one of the most important factors for good muscle recovery because it compensates the body for the missing elements, and therefore it is a common mistake to eat foods with high amounts of sugar, which reduces the body’s benefit from exercise, so it is better to eat a set of foods that help muscle recovery after exercise:
- Red meat;
- Fish and salmon
- Chickens
- Fruits and vegetables
- Potatoes
- Eggs
- Dairy products, especially cottage cheese
- Olive oil
The best muscle recovery center:
There are many physiotherapy centers that provide muscle recovery for athletes and players
One of the most important is Fizik physiotherapy and Rehabilitation Center, where there is an integrated unit for the rehabilitation of athletes. Integrated with all specialized devices and consultants .
There are also a number of hospitalization sessions at the physic Center. Which is carried out using the latest devices and the best means, therapeutic exercises and massage.
Fizik center is one of the largest physiotherapy centers specializing in muscle recovery work. Through the best tools and the highest required standards and techniques of sports medicine and sports rehabilitation.
The most important Google questions about muscular recovery
How long does it take for muscles to recover after a workout?
The time it takes for muscles to recover can vary depending on the intensity and duration of the workout, as well as individual factors. Generally, it takes about 24 to 48 hours for muscles to recover after a workout. However, more intense or strenuous workouts may require longer recovery periods.
What can I do to speed up muscle recovery?
There are several strategies you can employ to speed up muscle recovery:
- Get adequate rest and sleep: Aim for 7 to 9 hours of quality sleep each night.
- Proper nutrition: Consume a balanced diet with adequate protein to support muscle repair and growth.
- Hydration: Drink plenty of water to stay hydrated, as it helps facilitate the recovery process.
- Active recovery: Engage in light exercises or activities such as gentle stretching, walking, or swimming to promote blood flow and reduce muscle stiffness.
- Massage or foam rolling: These techniques can help relieve muscle tension and improve recovery.
- Contrast water therapy: Alternating between hot and cold water in the shower or using ice packs can help reduce inflammation and promote recovery.
- Use of compression garments: Wearing compression clothing may help improve circulation and reduce muscle soreness.
Should I take supplements for muscle recovery?
While a well-balanced diet usually provides the necessary nutrients for recovery, some people may benefit from certain supplements. For example, protein supplements like whey protein can help support muscle repair and growth. Additionally, branched-chain amino acids (BCAAs) and creatine are commonly used to aid in muscle recovery and enhance performance. However, it’s always best to consult with a healthcare professional or a registered dietitian before starting any new supplements.
Is it better to rest or do light exercise for muscle recovery?
Both rest and light exercise can play a role in muscle recovery. Initially, after intense workouts, it’s important to allow your body time to rest and recover. However, engaging in light exercise or activities such as gentle stretching or low-impact cardio can help increase blood flow to the muscles, which may aid in recovery. The key is to listen to your body and avoid overexertion during the recovery phase.
How can I prevent muscle soreness after exercise?
While some degree of muscle soreness is normal after intense exercise, there are a few strategies that may help reduce its severity:
- Gradually increase the intensity and duration of your workouts to give your muscles time to adapt.
- Warm up before exercising and cool down afterward to prepare your muscles and reduce post-workout soreness.
- Stretching and foam rolling can help alleviate muscle tightness and reduce the chances of soreness.
- Stay hydrated and maintain a balanced diet to provide your muscles with the necessary nutrients.
- Consider using nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen if approved by your healthcare professional, but use them sparingly and as directed.