3 At-Home Muscle Recovery Methods You Haven’t Heard Of

– Disclaimer – 

None of the information written below or supplied by links is suitable for follow without a doctor’s consent.

Ah, how great it would be to have our own saunas and massage therapists. 

To step into a sub-zero cryo chamber at NIKE HQ at our own leisure and reduce soreness so that tomorrow we think of less excuses not to train.

How great would it be to be a professional athlete. 

You and I, we’re no Lebron James, but we are athletes and we do train hard.

Here are 3 muscle recovery methods you haven’t heard of that not only reduce soreness but also reduce excuses because they’re at home.

 

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HYDROTHERAPY VERSION 2.0

Since NIKE HQ is a bit out of our reach, here’s an improvisation.

Hydrotherapy is the use of water at various temperatures for health benefits. For the purpose of this method, we’ll be focusing on contrast therapy, which is the submersion from cold to hot water and vise versa.

For this method, we’ll have to use our showers and although it isn’t full immersion, we can still reap most of the benefits.

NOTE – The key is temperature change, not full immersion.

According to Gatorade Sports Science Institute (GSSI), positive effects have been reported from 1-minute durations for a total of 7 rotations. 1 min hot, 1 min cold, 7 times. 

Once again, since we’re designing our own hydrotherapy session, we won’t experience full benefits, but we will recover faster nonetheless.

Our bodies will still respond to the extreme temperature variation with changes to the heart, blood flow and muscle alterations. 

Make sure to move around in the shower for maximum exposure. 

 

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TIME TO GO COCO-NUTS 

Truth be told, there are so many foods that can help with muscle recovery.

However, knowing how the average reader responds to common knowledge, I decided to leave the word “diet” out until now.

Out of the regular boring healthy foods such as salmon, eggs, Greek yogurt and cottage cheese, I decided coconut was a fun and tasty food for you to try.

Coconut-based foods and drinks are actually becoming extremely popular in the athletic community and that’s because of (big word incoming) medium-chain triglycerides, which are simply just fats that can be easily absorbed by your body.

Listen up runners because these fats may benefit your endurance in the long run. 

Coconut water is the best source because it allows for hydration post-workout but you need tread carefully with the brands you choose.

I recently picked out Mokijo Organic Coconut Water from Whole Foods and due to it not being overly sweet, I do recommend it.

 

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THERE’S NO PROBLEM YOU CAN’T SALT

For this next method, it’s back to the bath tub for a little relaxation.

It’s a bit expensive as well as higher maintenance than a regular bath, but living healthy is trying new things, so let’s give it a go.

There’s an ungodly amount of different bath salts out there, each with their own unique added benefits. For example, Epsom salts help with muscle relaxation, exfoliation, swelling reduction, toxin removal etc.

For our purposes, Tropical Sea Salts are best for pains and sore muscles following weight training, according to John Catanzaro (Bodybuilding.com).

Baths by themselves are also great because they naturally reduce stress and anxiety, regulate breathing, improve heart health etc.

It’s a long shot for some of us, but all I’m saying is just keep your options open.

NOTE – Do not try a bath salt before checking in with your doctor beforehand.

 

 

 


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CITATIONS 

  1. Medical, Pentucket. “10 Scientifically Proven Health Benefits of Taking a Bath.” Pentucket Medical, 27 Sept. 2018, pmaonline.com/posts/adult-primary-care/10-scientifically-proven-health-benefits-of-taking-a-bath/.
  2. “10 Best Muscle Recovery Techniques for Athletes.” Marc Pro, 2015, marcpro.com/blog/10-best-muscle-recovery-techniques-for-athletes/.
  3. Halson, Shona. “Latest Issue.” Aspetar Sports Medicine Journal – Recovery Techniques for Athletes, www.aspetar.com/journal/viewarticle.aspx?id=182.
  4. Catanzaro, John. “9 Powerful Methods That Can Help You Recover… Even With A Busy Lifestyle!” Bodybuilding.com, 6 Feb. 2019, www.bodybuilding.com/fun/9-practical-recovery-methods.htm.
  5. Halson, Shona. “Recovery Techniques for Athletes.” Gatorade Sports Science Institute, 2014, www.gssiweb.org/sports-science-exchange/article/sse-120-recovery-techniques-for-athletes.

 

 

 

 

 

 

 

 

 

 

 

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