How to recover faster from workouts is an issue many fitness enthusiasts and athletes consider after an intense session, particularly if frequently experiencing soreness that lasts a long time. The good news is that making small changes, such as getting more sleep, can make a big difference. Let’s explore what else you can do to feel better after your workouts.
Always consult with your physician before starting any recovery fitness program to ensure it is suitable for your specific needs.
Muscle recovery time can vary significantly depending on several factors, including your current fitness level and the intensity of your workout. However, in most cases, muscles will usually need 48 -72 hours of recovery time. If the exercises are low-intensity, such as walking or yoga, the muscles may only need a single day of rest (1).
It’s natural to be sore after a workout and some people experience delayed onset muscle soreness (DOMS) that may not manifest for 48 hours. In many cases, you can and should alleviate muscle soreness with active recovery exercises such as stretching, walking, or yoga. However, it’s important to listen to your body, and if it’s incredibly sore, it likely needs a little more time to recover. In this case, focus on what helps muscle recovery, such as proper hydration, protein intake, massaging, and cold baths to relieve discomfort (2).
Yes, there are several steps you can take to help reduce soreness and speed recovery after an intense workout. However, it’s important to remember that exercise causes microscopic tears in the muscle that can lead to soreness and these tears take time to heal (3).
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Staying hydrated is incredibly important to speed muscle healing. It also helps flush out toxins, which keeps the muscles working properly. Most people should aim for 90-120 ounces per day, but if the weather is warm or your workout is particularly intense, you should try to drink a little more (4).
Proper nutrition is essential to a speedy recovery. Protein and carbohydrates replenish energy stores and help with muscle repair. For optimal recovery, you should eat within 30-60 minutes post-workout and focus on whole, nutrient-dense foods, such as grilled chicken, salmon, Greek yogurt, eggs, and protein shakes (5).
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Your body heals while you sleep, so it’s important to make sleep a priority. Aim for at least 7-9 hours per night to boost muscle repair, particularly after intense workouts (6).
Massage is one of the most effective muscle recovery methods. It helps reduce soreness, improve circulation, and enhance flexibility. While massage therapy is effective at any time, it works best to get one 48 hours after your workout (7).
Athletes widely use cold water immersion (CWI) to speed up muscle recovery and reduce soreness. Within 30 minutes of your workout, submerge your body in 50-60-degree water for 5-15 minutes. The cold water constricts blood vessels to prevent swelling and flush out toxins. After you get out of the bath, your blood vessels expand, which increases oxygen and nutrient flow to muscles (8).
Compression care involves applying controlled pressure to muscles using compression garments, wraps, or other means. It helps increase blood circulation, reduce swelling, and speed up muscle recovery after intense workouts. Many athletes, runners, and lifters use compression socks, sleeves, and pneumatic compression boots to enhance recovery and prevent soreness (9).
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The fastest recovery methods depend on your physical makeup and the type of soreness and muscle strain. What works best for one person may not work as well for someone else. Cold plunges, compression wear , and massage all work well to speed up muscle recovery. To find the best option for you, experiment with combining one or more of those recovery methods with the proper diet and rest (3).
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Legs can take longer to heal as they are some of the largest muscles in the body. Therefore, they can contain many more micro tears than a smaller muscle. The quadriceps, hamstrings, and glutes also endure high levels of stress and strain daily from simply moving around throughout your day, and when you add in heavy lifts such as squats and deadlifts, these muscles will create even more microscopic tears than they would if you weren’t exercising. They also get less active recovery time as we use them so often (10).
Rest days are just as important as workout days. They allow muscles to recover, but that doesn’t mean you should sit on the couch. You’ll still need to focus on eating healthy, staying hydrated, and performing some light activity (10). Our previous post goes into great detail about what to do on rest days.
No, taking two rest days won’t cause weight gain and your body needs time to recover, so rest days are essential. However, if you consistently consume more calories than you burn, you may eventually gain weight, but this would happen over an extended period of time where you’re in a calorie surplus. Missing out on exercise or healthy eating for just two days won’t drastically make you gain weight. Athletes prioritize their recovery and preparation as much as their training and faster healing results from that. However, they will utilize many of the same techniques we’ve discussed here, including optimized nutrition, regular sleep cycles, ice baths, compression therapy, and massage. In addition, athletes have dedicated warm up and cool down periods before their games, events, or lifts. They also have an entire staff that helps support them and ensure that they’re recovering and preparing for their sport correctly. Most people need at least 1-2 rest days per week, depending on their workout intensity. However, active recovery on rest days, such as walking, yoga, or stretching, can keep blood flowing and help with muscle repair (3). Compared to other larger muscle groups of the body, it could be argued that the shoulders typically recover faster than larger muscle groups such as the legs because they consist of smaller muscles and aren’t constantly engaged in daily movements such as walking or standing. However, if your shoulders remain sore for more than 72 hours, you may be overtraining or not providing them with adequate recovery. The shoulders are involved in many upper-body lifts and functional movements you perform throughout the day. Although they’re not used as much as the legs, it’s still essential to focus on their recovery in order to improve their performance and limit injuries. If you feel constantly sore, fatigued, or weak after workouts, your body may not be recovering properly, and this can slow your progress and increase the risk of injury. Some of the reasons this could be happening include not getting enough sleep or eating enough protein. If you work out too frequently, your body may not have the resources to recover, which can cause you to be sore for longer, and if you’re dehydrated, the nutrients you consume may not be able to reach the muscles. An essential oil bath for sore muscles is a great way to relax, reduce muscle tension, and speed up your recovery after a tough workout. Certain essential oils have anti-inflammatory,, and circulation-boosting properties that help relieve soreness and stiffness. Great options include eucalyptus, lavender, peppermint, rosemary, chamomile, and ginger. Adding Epsom salts, baking soda, or apple cider vinegar to the water can also help improve the recovering benefits of your bath (11).Frequently Asked Questions
Will I gain weight if I don’t work out for 2 days?
How do athletes recover so quickly?
How many rest days should I take per week?
Do the shoulders recover fast?
Why is my body not recovering from exercise?
What is an essential oil bath for sore muscles?
The key to recovering faster from workouts is to balance effort with recovery. Your muscles need time, fuel, and care to repair and grow stronger. Therefore, you’ll need to get plenty of sleep, stay hydrated, and eat right to get the most out of your routine. With consistency in both training and recovery, you’ll reach your goals faster and your body will thank you.
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Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training – PMC (2018, pmc.ncbi.nlm.nih.go)