Difference between revisions of "Accelerate Muscle Recovery"

#  Rest the injured muscle. If you've pulled, strained, or torn a muscle, you'll need to let it rest as much as possible. Try to avoid using that muscle if at all possible, or at the very least avoid engaging in the activity that led to your injury (running, lifting weights, etc.).<ref name="rf1">http://www.webmd.com/fitness-exercise/guide/muscle-strain</ref>

#* Avoid strenuous physical activity as much as possible for the first 48 to 72 hours after sustaining the injury.<ref name="rf2">http://www.nhs.uk/Conditions/Sprains/Pages/Treatment.aspx</ref>

#  Ice the injured muscle group. Icing an injury will help reduce swelling and inflammation by slowing the flow of blood to the site of the injury.<ref name="rf3">https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4483</ref> If you don't have ice or an ice pack, you can use a bag of frozen vegetables or other packaged food from the freezer.<ref name="rf1" />

#* Ice therapy is most effective in the first 24 to 48 hours after you've sustained an injury.<ref name="rf3" />

#* Do not apply ice or an ice pack directly to the skin, as this may cause a cold burn. Instead, try wrapping the ice or ice pack in a clean, damp towel.<ref name="rf2" />

#* Apply the ice or ice pack for a maximum of 20 minutes at a time, then remove it for at least 10 minutes before reapplying.<ref name="rf3" />

#* Repeat ice therapy for at least 20 minutes every hour, unless the ice becomes uncomfortable or painful to use on the injury.<ref name="rf4">http://www.emedicinehealth.com/muscle_strain/page6_em.htm#muscle_strain_home_remedies</ref>

#  Minimize swelling with compression/elevation. After sufficiently icing the injury, it may be helpful to use compression therapy and elevation during rest. Compression therapy is as simple as wrapping an elastic bandage, like an Ace bandage, around the injury to reduce blood flow. This will help prevent swelling.<ref name="rf1" /> You can also elevate an injured limb to further reduce blood flow and prevent swelling. Simply prop the limb up on a pillow or two while sitting or reclining.<ref name="rf4" />

#* Do not wrap the injury too tightly, or you may restrict too much blood flow to the limb.<ref name="rf4" />

#  Manage pain with medicine. If your injury is causing you significant pain, you can take acetaminophen or non-steroidal anti-inflammatory drugs (NSAIDs) like aspirin and ibuprofen. These medications will help reduce inflammation and increase mobility while helping to manage the pain.<ref name="rf4" />

#* Aspirin should never be given to children or teenagers unless otherwise recommended by the child's pediatrician. Aspirin has been linked with a potentially-fatal condition in children/adolescents called Reye's syndrome that causes swelling of the liver and brain.<ref name="rf5">http://www.mayoclinic.org/diseases-conditions/reyes-syndrome/basics/definition/con-20020083</ref>

#  Stretch sore muscles. You probably know that you should stretch your muscles out before working out, but it can be easy to forget that you must also stretch out ''after'' a workout, or even the next day when soreness sets in. Stretching helps improve blood flow and remove any lactic acid/buildup that may cause soreness in your muscles the day after a workout.<ref name="rf6">http://www.webmd.com/fitness-exercise/sore-muscles-dont-stop-exercising?page=2</ref>

#  Incorporate a cool-down routine. Even seasoned athletes may feel that they can go from vigorously working out to hopping in the shower, but experts advise that a cool-down period should be an essential part of any workout. Simply add on a relatively brief (approximately 10 minute) period of easy aerobic activity, like jogging slowly or walking, then stretch out your muscles for a few minutes to further promote blood flow.<ref name="rf6" />

#  Try heat therapy. Many experts recommend using heat therapy (like a heating pad, warming gel pack, or submersion in a hot bath) to treat sore muscles.<ref name="rf6" /> That's because heat, when applied to the skin, promotes blood flow to the sore muscles, which helps the muscle heal and rebuild.<ref name="rf7">http://www.webmd.com/fitness-exercise/sore-muscles-dont-stop-exercising?page=3</ref>

#* Do not apply heat to a muscle that is swollen or inflamed, as this will only increase the risk of continued swelling.<ref name="rf3" />

#* Do not use heat therapy if you are diabetic or have poor circulation in your body.<ref name="rf3" />

#* Do not lie down with a heat source, as you may fall asleep and burn yourself.<ref name="rf3" />

#  Get a massage. Massages are popular among professional athletes, and for good reason. A sports masseuse or another good massage therapist will be able to help your muscles heal more quickly by working deep into the tissue, reducing inflammation and promoting cellular healing.<ref name="rf8">http://well.blogs.nytimes.com/2012/02/06/how-massage-heals-sore-muscles/?_r=0</ref>

#  Go swimming. Swimming acts as another form of massage for your muscles, providing gentle resistance so your sore areas get a chance to stretch and move without getting more worn out. Swimming also helps keep your muscles moving during the sore period, promoting blood flow without causing additional inflammation or soreness.<ref name="rf6" />

#  Take regular breaks from working out. Allow your muscles enough time to recover from a strenuous workout, especially if you just started a fitness routine. Failing to take a well-needed rest for a day or two can result in muscle tears, which will make muscle recovery time even longer and may result in an ongoing injury.<ref name="rf9">http://familydoctor.org/familydoctor/en/prevention-wellness/exercise-fitness/exercise-basics/sore-muscles.html</ref>

#* Short-term recovery is the break you take between sets of a workout.<ref name="rf10">https://www.unm.edu/~lkravitz/Article%20folder/recoveryUNM.html</ref>

#* Training recovery is the break you take between gym or workout sessions.<ref name="rf10" />

#* Some experts recommend giving sore muscles up to 48 hours to rest and relax during training recovery before you work that muscle group again.<ref name="rf9" />

#  Relax in a bath/hot tub. Besides soothing the pain of sore muscles, getting into a hot tub or bath relaxes your tissue, reduces muscle spasms, and improves your range of motion.<ref name="rf3" /> Use your gym's hot tub or sauna once a week to help your muscles bounce back from tough workouts, or try to take a weekly soak in your bathtub at home to help heal sore muscles.

#  Eat plenty of protein. Protein is the building block of muscle tissue.<ref name="rf11">http://www.webmd.com/fitness-exercise/will-eating-more-protein-help-your-body-gain-muscle-faster?page=2</ref> But contrary to popular belief, a diet high in protein won't actually build new muscles, and could actually be detrimental to your workout and your overall health.<ref name="rf12">http://www.webmd.com/fitness-exercise/will-eating-more-protein-help-your-body-gain-muscle-faster?page=1</ref>

#* You should be consuming 0.36 grams of protein for every pound of body weight you have. So, for example, if you weigh 150 pounds, you should eat approximately 54 grams of protein every day.<ref name="rf11" />

#  Consume vitamin C. Some studies suggest that antioxidants like vitamin C may help prevent sore muscles. However, you should talk to your doctor before taking any vitamins or supplements, including vitamin C.<ref name="rf13">http://www.webmd.com/fitness-exercise/art-sore-muscles-joint-pain?page=2</ref>

#* In addition to citrus fruits like oranges, you can get vitamin C from berries, broccoli, green and red peppers, potatoes, tomatoes, spinach, and other leafy greens.<ref name="rf14">https://www.nlm.nih.gov/medlineplus/ency/article/002404.htm</ref>

#  Consider taking magnesium supplements. Magnesium helps your body's muscles function better while also increasing energy levels and workout endurance.<ref name="rf15">http://www.webmd.com/vitamins-supplements/ingredientmono-998-magnesium.aspx?activeingredientid=998&activeingredientname=magnesium</ref> Because of this, magnesium may help ease muscle cramps and speed up the recovery process.

#* Always take magnesium supplements with food. Taking them on an empty stomach may cause diarrhea and upset stomach.<ref name="rf16">http://www.mayoclinic.org/drugs-supplements/magnesium-supplement-oral-route-parenteral-route/proper-use/drg-20070730</ref>

#* In the US, it is typically recommended that adult and teenage men take between 270 and 400 milligrams each day.<ref name="rf16" /> Adult and teenage women should take between 280 and 300 milligrams each day.<ref name="rf16" />

#* Magnesium is naturally found in roasted almonds, cashews, and peanuts, as well as rice, beans, spinach, and broccoli.<ref name="rf17">https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/</ref>