Dealing with Aches, Pains, & Soreness?

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Table of Contents

• Men’s Must Read Article

• Parker’s Breakdown: Recovery

• Fitness trivia ❓

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🚨Men’s Must Read Article🚨

How To Speed Up Muscle Recovery: 14 Proven Ways

Recovery is key for muscle growth. A lot of guys overlook items such as stretching or hydration or sleep, but items like these give you 10x the gains that actual weight lifting gives you!

In this article by Sweat.com, they talk about 14 ways to help your muscles recover. Here are a couple of the main points 👇👇

• The Basics to Muscle Recovery

• Warm ups and Cool Downs

• Foam Rolling and Stretching

• Cool Baths and Compression Garments

• Rest and Stress Management

Parker’s Breakdown: Recovery

As someone who has experienced their fair share of aches, pains, and soreness from intense workouts, I've explored various methods to help me bounce back faster and stronger. Through trial and error, I've discovered a few key techniques that have truly revolutionized my recovery process.

1. Static Stretching After Workouts - Static stretching helps with muscle recovery by increasing blood flow to the muscles, which in turn delivers essential nutrients and oxygen necessary for repair and recovery. By elongating the muscles after a workout, static stretching can alleviate muscle tightness and reduce the risk of injury by improving flexibility and range of motion. Incorporating static stretching into post-workout routines can also help relax the muscles and decrease soreness, promoting faster recovery and better overall performance.

2. Foam Rolling Pre & Post Workouts - A study done on foam rolling and muscle recovery found “Foam rolling substantially improved quadriceps muscle tenderness by a moderate to large amount in the days after fatigue”. If you have been following me on twitter, you would know that I credit foam rolling for being a major contributor to fixing my years of knee pains. This is because foam rolling does such a good job removing a build up of lactic acid, and as result, healthier muscles and joints!

3. Massage Gun - A recent study published in the Journal of Sports Science & Medicine found that using a massage gun after exercise significantly reduced muscle soreness and improved range of motion. I've incorporated the massage gun into my post-workout routine, and I've noticed a marked difference in how quickly my muscles recover.

4. Ice Baths - An ice bath is an effective recovery technique, primarily due to its ability to reduce inflammation and muscle soreness. The cold temperature of the water numbs nerve endings, providing temporary relief from soreness, while also constricting blood vessels to decrease inflammation. Additionally, ice baths promote improved circulation, aiding in the delivery of oxygen and nutrients to the muscles for faster repair and recovery.

Implement my tips to help muscle soreness and increase recovery speed. Hope this helps!

Fitness trivia ❓

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