Recovery from muscle injuries takes a lot of time. If you have an injury, this article explains how to speed up muscle recovery. Plus, the following tips help you maintain muscle strength and in no time, you'll be ready to work out again.
Step
Part 1 of 4: Recovering Injured Muscles
Step 1. Let the injured muscle rest
If a muscle is sprained, sprained, or torn, do not use it until it is fully healed. Let the muscles rest or at least, avoid activities that can make the injury worse (eg running, lifting weights, etc.).
Do not engage in high-intensity physical activity 48-72 hours after muscle injury
Step 2. Use an ice cube to compress the injured muscle
Cooling the injured muscle will slow blood flow to the injured body part, reducing swelling and inflammation. In addition to ice cubes or bags of ice, use bags of frozen vegetables or other cold packs that are in the freezer.
- Ice therapy is most beneficial if done within 24-48 hours of the muscle being injured.
- To avoid scorching the skin, do not place ice cubes or ice packs directly on the skin. Wrap an ice cube or ice pack in a clean, damp towel.
- Compress the injured muscle for a maximum of 20 minutes/session. Release at least 10 minutes before compressing again.
- Do cold therapy at least 20 minutes every 1 hour, unless the injured muscle is getting uncomfortable or painful.
Step 3. Treat swelling with compression/elevation
After using cold therapy, perform compressions and elevations while resting. Compression helps prevent swelling by splinting the injured muscle with an elastic bandage (such as an Ace bandage) to slow blood flow. Also, elevate the injured limb to slow blood flow and prevent swelling. While sitting or lying down, support the injured body part with 1 or 2 pillows.
Do not bandage the muscle too tight because it can block blood flow
Step 4. Relieve pain by taking medication
If the injury is very painful, take acetaminophen or non-steroidal anti-inflammatory drugs, such as aspirin and ibuprofen. In addition to relieving pain, these drugs can reduce inflammation and increase mobility.
- Take the drug according to the instructions for use listed on the package or ask your doctor about a safe dose according to your condition.
- Aspirin should not be given to children or adolescents, unless prescribed by a pediatrician. Research has shown that aspirin is correlated with Reye's syndrome, a high-risk problem in children/adolescents that causes swelling of the liver and brain.
Part 2 of 4: Overcoming Muscle Aches
Step 1. Stretch the sore muscle
Maybe you understand that stretching muscles should be done before exercising, but what is often forgotten is stretching after exercise or the next day when the muscles feel sore. Muscle stretching is useful for improving blood flow and clearing the buildup of lactic acid that triggers soreness the day after exercising.
- Stretch the sore muscles and hold on for a moment. This step increases blood flow to the muscles being stretched, improves blood circulation, and increases muscle flexibility.
- Hold for at least 10 seconds while stretching. When practicing stretching muscles, start with light stretches. Increase the intensity with the next rep.
Step 2. Get in the habit of doing cool-down exercises
Some athletes feel fine after a shower after a high-intensity workout, but health experts think that cooling down is an important aspect of exercising. End the physical exercise with light aerobics (about 10 minutes), such as jogging or a leisurely walk and then stretch the muscles for a few minutes to increase blood flow.
Step 3. Perform therapy by warming the injured muscle
Many health experts recommend this therapy to treat muscle soreness, for example using a heating pad, packs containing warm gel, or soaking in warm water. When the muscle is compressed with a warm object, the blood flow to the muscle becomes smoother so that the soreness disappears and the muscle feels comfortable again.
- Do not apply heat to swollen or inflamed muscles, as this can make the problem worse.
- Do not do warm therapy if you have diabetes or poor blood circulation.
- Do not compress muscles with hot objects while lying down because the skin can burn if you fall asleep.
- Ask your doctor about how to do warm therapy because muscle injuries must be treated with certain methods. Sometimes, doctors do not recommend that patients do warm therapy, depending on the information in their medical history records.
Step 4. Take advantage of massage therapy
Massage therapy is quite popular among professional athletes because it is beneficial. Massage therapists who specialize in massaging athletes or other massage therapists are able to restore muscle condition in a short time by treating muscle tissue intensively to reduce inflammation and restore muscle cells.
- Search the internet for a professional massage therapist in a nearby location.
- In addition to massage therapists, ask your partner to massage sore muscles or massage yourself. Squeeze the muscles of the arms and legs in a flowing motion and massage firmly enough to increase blood flow and relieve tension in the muscles.
- Styrofoam tube serves to stimulate muscles like being massaged. Roll the styrofoam tube over the sore muscle for 30-60 seconds. Do massage several times a day.
Step 5. Set aside time to swim
Another way of massaging muscles is swimming. When swimming, gentle pressure on sore muscles allows the muscles to stretch and move comfortably. In addition, sore muscles are kept moving so that blood flow remains smooth, but does not exacerbate inflammation or soreness.
Don't push yourself while swimming. To get rid of muscle soreness, you just need to swim leisurely for about 20 minutes. Choose the right swimming style to train sore muscles
Part 3 of 4: Relaxing When Not Exercising
Step 1. Take a break by not exercising for a while
After a high-intensity workout, let your muscles rest, especially if you're just starting out in fitness. Muscles can be injured if you don't rest for 1-2 days. This slows muscle recovery and keeps the injury from continuing.
- Taking a short break means resting before moving on to the next set of exercise.
- Recovering means resting by not exercising for 1-2 days.
- Some health experts recommend that you rest for up to 48 hours and relax while recovering before working out the same muscle group.
Step 2. Get in the habit of getting a good night's sleep
Getting a good night's sleep as needed will allow your muscles to recover faster and your body to be fitter when you work out again. Therefore, try to get 7-8 hours of sleep every night. Stick to a consistent bedtime schedule by going to bed at the same time at night and getting up at the same time every day.
Step 3. Relax by bathing or soaking in warm water
In addition to relieving pain due to muscle aches or injuries, this step is beneficial for relaxing muscle tissue, preventing muscle spasms, and widening range of motion. Use the sauna or hot shower at the gym to relax your muscles after a workout or take a warm bath at home once a week to restore sore muscles.
Dissolve Epsom salt in water to reduce muscle pain
Part 4 of 4: Eating Muscle Tissue-Building Foods
Step 1. Adopt a high-protein diet
Protein is needed to build muscle tissue. Many people argue that a high-protein diet does not build new muscle, and even has a negative impact on physical exercise and health.
- Consume 0.8 grams of protein per kilogram of body weight. For example, a person who weighs 70 kg needs to consume 50-60 grams of protein per day.
- Meet protein needs by eating eggs, lean meat, fish, legumes / legumes, and tofu.
- Protein doesn't build new muscle, but it does help repair micro-tears in muscle during exercise.
Step 2. Take vitamin C
Some studies suggest that antioxidants, such as vitamin C, are beneficial in preventing muscle pain. Talk to your doctor before taking any vitamins or supplements, including vitamin C.
In addition to oranges, vitamin C can be obtained by eating a variety of berries, broccoli, green peppers, red peppers, potatoes, tomatoes, spinach, and other green vegetables
Step 3. Take a magnesium supplement
In addition to improving body function, magnesium is useful for increasing energy and endurance during exercise. In addition, magnesium can prevent muscle spasms and speed up muscle recovery.
- Get in the habit of taking magnesium supplements after meals because they can trigger diarrhea and stomach upset if taken on an empty stomach.
- In the United States, adult men and adolescents are advised to take magnesium supplements of 270-400 mg per day. Adult women and adolescents are advised to take magnesium supplements of 280-300 mg per day.
- Magnesium can be obtained by eating nuts (almonds, cashews, peanuts) roasted, rice, beans, spinach, and broccoli.
