Having a great workout makes you feel on top of the world—until your body reminds you about your ol’ frienemy, recovery. That familiar post-exercise muscle soreness and fatigue are a sign that your body’s repair process is hard at work. Making sure the process goes as smoothly as possible is the key to getting back to it faster and stronger. To help, we’ve rounded up some of the science-backed tricks, smart products, and after-sweat soothers that could shorten your bounce-back time.
Put Yourself on Ice
One way to soothe: get downright polar. Cold-water therapy has been shown in a 2015 study in the Journal of Physisology to help aid in sports recovery by reducing the inflammation that can lead to pain and swelling. Not up for an icy soak? A Recoup Cryosphere can provide an easy alternative. Put this little massager in the freezer for two hours, then let it work its cold-therapy magic on all your hot spots.
Try a Tincture
You don’t have to just grin and bear it through delayed onset muscle soreness—allow the power of plants to help you through it with a sport-specific tincture. Miraflora’s + Sports HempFlora Extract blends 1,000 milligrams of nano full-spectrum CBD oil with 200 milligrams of nano curcumin, the active ingredient in turmeric that research shows promotes healing and helps alleviate joint pain. Just a few drops a day can make all the difference in your post-workout plan.
Opt for Compression
Research shows wearing compression leggings during or after rigorous exercise facilitates recovery. Compression increases blood and oxygen flow to your muscles and speeds up their repair process. Need to beef up your compression options in your wardrobe? Check out the selection for both men and women at Under Armour.
Soothe with a Balm
Muscle salves can be your best friend on those days when you’re experiencing aches and pains. Miraflora’s CBD Recovery Balm provides relief thanks to 100% organic full-spectrum hemp flower oil, virgin shea butter, extra virgin coconut oil, and aromatic essential oils. This magical mix targets and reduces inflammation to boost your body’s recuperation process.
You’ve always known that milk does a body good, but it seems the white stuff could actually make you stronger if you down a glass after a tough gym session. Studies have repeatedly shown that milk-drinkers saw bigger muscle gains than soy-sippers, most likely because milk contains the primary amino acid responsible for muscle growth. Research also indicates it may be more hydrating than water or sports drinks after weight training, because the sugar, protein, and fat help slow down the fluid digestion process, keeping hydration happening over a longer period of time.
Fire up a Massager
If you’ve noticed the Theragun popping up on your friends’ social media feeds, there’s a good reason. This tension-melting tool is the next best thing to having a massage therapist on speed dial. Devotees of the percussive massager swear by the knot-blasting effect of the pounding head. Use it to alleviate that tightness that can settle in after a tough workout.
Catch Some ZZZs
Since your body uses sleep to recover from everything life throws at you, it makes sense that it would be crucial for post-workout healing. Want to improve the quality of your slumber sessions? Check these easy ways to drift off faster and deeper tonight.
Go to the Mat
One way to bliss out after a workout? Relax on an acupressure mat, which have been shown to reduce pain. The idea is to stimulate your body’s pressure points via small spikes that press into the skin as you lie down for 5 minutes or more. Consider the relaxation it provides your reward for hard work. Try: Kanjo’s Memory Foam Acupressure Mat Set.