We all know the feeling of waking up in the morning after a day of intense training, lying in bed and feeling our muscle ache in our body. Muscle soreness is common post-workout due to the micro-tears that damage the muscle tissues after an intense session. The stress placed on your muscles will cause adaptation in your body and it is only once these muscle tissues are recovered will your body be stronger. Hence you might be training very hard but without adequate recovery, your body is unable to adapt and become stronger. Your recovery is as important as your training! So take it seriously!
Have you had days where it felt like your body have been ran over by a lorry, maybe you tried a new workout or had a very intense training the day before? Some days the soreness and aches are so bad that it affects whatever training you had planned for the next day. So how do you reduce these kind of days? Here are some methods which I rely on to help me recover daily.
Myofascial Release (myo = prefix meaning “muscle”, fascia = soft tissues surrounding our muscles)
If you’re feeling a little indulgent with some spare cash you collected from Chinese New Year, you can go pay for a sports massage. But honestly the cheapest and equally effective way is to release your muscles yourself (self-myofascial release) via foam rolling. Takes a bit more effort on your end but trust me it’ll do wonders in reducing muscle tightness, creating better ROM and also allowing better blood flow for removal of metabolic waste.
Your body requires plenty of fuel so do eat properly – lots of vegetables, and adequate amounts of protein, carbs and fats. I do love my fruits and veggies so I don’t think it’s necessary to take any multivitamins however I do take
- Iron tablets (apparently I have low hemoglobin levels when I tried to donate blood recently)
- Calcium (because of my previous spinal injury, and anyway I think it’s a good supplement for females to take to prevent osteoporosis in the future) and finally
- Astavita Sports which contain natural astaxanthin which helps to reduce muscle fatigue and decrease recovery time
Carry a bottle around with you so that you drink plenty of water throughout the day to prevent dehydrated muscles and also prevent yourself from buying sugary drinks.
It may seem like such an irony to engage in any form of exercise on your rest day but the best way to recover is to engage in low-intensity exercise like an easy jog or swim rather than spending the whole day in bed, watching Netflix.
We all sleep, but how much sleep are you giving yourself? Sure, you can survive on 6 hours of sleep but if you had 7-8 hours, you’re providing your body with adequate time to recover. So give your body the rest it deserves.
Lynnette Koh is a sport climber and an aspiring triathlete. Despite a bad fall which resulted in a spinal fracture, she never gave up her love for sports and got up even stronger than before. She believes that the “impossible can be possible” and enjoys challenging herself. Lynnette consumes Astavita Sports to help her improve recovery from muscle fatigue. You may follow her on Instagram: @lynnettekoh