The truth is that after training you feel tired and even with the feeling of accomplishment, you want to rest or go a few days without exercising. This can happen because your body suffered micro-injuries during training, and to avoid feeling the famous pain the next day, it is very important to carry out muscle recovery, also known as sports recovery.
This sensation occurs in both light and high-intensity activities, so in both cases it is important to focus on recovery techniques so that you are ready and your body is safe for the next day.
Symptoms usually appear up to 24 hours after exercise and can last up to 5 days, so it is important to recover to maintain your energy, performance and quality of life. Check out a little more about the topic below!
How does it work?
Whether it’s street running , cycling or any other sport, during training your body will be ‘attacked’ by the exercises, which can cause mild, moderate and intense pain. These micro-injuries occur because the body responds naturally to the stimulus of the exercise, but it’s important to pay attention to the frequency and intensity!
Moderate and intense pain can develop into inflammation and even injury, so in addition to understanding your body’s limits, sports recovery will be essential to heal the muscles that were affected and help the athlete return safely the next day, without future problems.
To do this, muscle recovery techniques will be used to help accelerate the body to return to the pre-exercise stage, i.e., it will reduce pain, prevent injuries and prepare the athlete for another day of exercise .
It will be necessary because the body goes through stress during activities, so, as the organism is prepared to react to any change, it is possible for consequences to arise in maintaining the body’s balance (pain and injuries), therefore recovery appears as an alternative to help prevent health and well-being.
How important is muscle recovery?
Muscle recovery is of great importance for maintaining the athlete’s quality of life, as the technique aims to accelerate the healing of injuries generated during practice, it will be an ally for the well-being and even for the athlete’s sporting performance .
In other words, if your reality depends on dedication to achieve performance or even to participate in a challenge or competition, recovery will be necessary to maintain intensity and rhythm, as the technique helps to reduce problems during exercise. If you have such problems as fatigue or pain after a day of training, recovery can be an important ally, as the techniques used will be useful for an effective recovery!
What techniques are used in sports recovery?
There are several techniques to help with muscle recovery and below you will find 6 types that will help you avoid pain after physical exercise.
1. Local cryotherapy
Local cryotherapy is a sports recovery technique that uses ice on the muscles or region that was exercised, with the aim of reducing metabolism so that the inflammatory process does not occur in that part of the body.
2. Cryoimmersion
Cryoimmersion is a technique similar to local cryotherapy, but it covers a larger area of the body to be more effective. It is usually done by immersing yourself in a cold bath at approximately 10 degrees for 10 minutes.
3. Compression and elevation
Compression and elevation are great options for runners, as they help immobilize and protect the injured area, as well as help drain excess fluid that may be in the affected area. They will be useful in combating swelling and helping to restore body balance.
4. Active recovery
Active recovery is done during or after exercise, as it involves exercises at reduced intensities to bring the body back to normal. If you are a running athlete, your trainer will probably recommend walking before finishing.
5. Massage
There are several massages that can help with muscle recovery, but be aware that professional support is necessary to avoid damaging or injuring the area even further. You can choose from manual massage, massage therapy, sports and relaxation massage, and even myofascial release massage.
For greater effectiveness, seek support from a physiotherapist!
6. Rest
Finally, a very important technique that is extremely necessary is recovery! Many athletes forget the importance of rest, as this is when the body will repair damage and begin to work on evolution. If you want to be in good physical condition, you need rest to achieve results.
Recovering performance
To improve every day and achieve sports performance, it is necessary to go beyond simply exercising. You already know that professional support is important, whether it is a trainer, doctor, nutritionist or even physiotherapist. You need to be aware of your body and health conditions to avoid problems.
Recovery will be another ally for you, the athlete, to keep your body active, healthy and free from damage that could harm your well-being, so try to apply the techniques mentioned. It is possible to invest in some options for free, such as rest and recovery, however, others can be done in clinics that have prices that are in line with your financial reality.