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Muscle Repair and Recovery

Posted on December 2, 2009

Had a real tough workout?  Want to maximize the benefit of that workout?  Here are a few quick tips to rebuild the muscle and get ready for your next workout.

  • Drink a post-workout protein shake-  Look for a drink that  has a 2 to 1 ratio of carbs to protein.  This will get start up nutrients to your starving muscles to begin the recovery process.
  • Use Cold Therapy-  It’s not pretty and not much fun, but cold therapy is one of the best ways to slow down inflammation and combat muscle and joint pain.  Some methods you could include:  (1) Ice Bags- put a bag of ice on your sore and painful areas right after the workout.  Ice for no longer than 20 minutes at a time with an hour between icings.  Don’t want to get frostbite. (2) Ice Bath- Fill your bath tub with cold water and ice.  Hop on in.  No more than 20 minutes in the ice bath.  (3) Ice Massage- Fill dixie cups with water and let them freeze.  Tear the top part of the cup off to leave a ice block.  Use this to rub around the sore area, little circles and don’t stop moving. (4) Cold Showers-  Make the water as cold as possible and enjoy.
  • Use Heat Therapy- Great for reducing pain and inflammation.  Word of warning: Heat should NEVER be used on a acute injury. Some methods you could try (1) Hot packs- either moist heat or through an electric heating pad. (2) Hot Baths- Cold and hot baths have a great effect on recovery, but hot baths are much more comfortable.
  • Take Naps- A quick 20 minute nap would do wonders for your physical and mental recovery.
  • Sleep 8-10 hours a night.  when you sleep, your body recovers and is busy rebuilding the damage from the workout.  Without enough sleep, your body will not be fully repaired.
  • Stretch on your off days- Stretching is a complex subject and will be covered in a future blog but basically, stretching is a great way to increase blood flow to muscles and improve your flexibility.

Training is only half of the equation.  Without proper recovery, you are missing out on the greatest benefit of working out- getting better.

Classes are available for Little Rhinos (3 and 4 years old), Juniors (5-13 years old), Adult (14 years +).

Come give us a try, we have something for everyone