Muscle Recovery and Rest Day Tips
Muscle Soreness happens when we push our bodies past what they're normally used to, creating microscopic tears in our muscle fibers. Whether that be a new workout routine, running faster/longer, or trying out a new fitness class. When our bodies aren't used to that physical exercise it can impact our muscles. The upside is once it heals our muscle adapt and get stronger.
Delayed Onset Muscle Soreness (DOMS)
However before our muscles get stronger, we typical go through delayed onset muscle soreness (DOMS). DOMS happens between 1 to 2 days after your workout.
In this process, the our muscles start to swell from a rush of white blood cells, prostaglandins, and other nutrients to help repair the microscopic tears. The while blood cells help to fight infections. While prostaglandins, which are created when tissue is damaged, cause pain and inflammation to help promote healing.
Rest Day Tips to help boost Muscle Recovery
- Restorative/Yin Yoga - Taking it easy with some yin yoga is always a good idea. It helps get your blood flowing so oxygen and nutrients can reach your muscles.
- Foam roller - help to get rid of any tightness in your muscles. Make sure to target your hamstrings, calves, quads, and glutes.
- Walking - Also increases blood flow while reducing inflammation.
- Ice - Ice pack or Ice bath, both help to reduce swelling and inflammation.
- Swimming - While it is low impact, it also helps to stretch out the body.
- Protein - The nutrient that helps repair muscles. To name a few protein rich foods: eggs, chicken, yogurt, oats, salmon, beans.