You know in your head that sore muscles are a sign that you’ve had a great workout, though it’s hard to accept the pride when your entire body is screaming.
Luckily, there are plenty of habits you can adopt to encourage a swift DOMS recovery(delayed onset muscle soreness) - whether it’s by stretching before and after a workout, adding magnesium oil into your routine, or by eating more foods rich in protein.
Without further ado, here’s your guide to the best natural muscle recovery habits to add to your post-workout routine.
How Long Do Muscles Take To Recover?
As you’re laying in bed the day after a workout with your aching muscles - dreading to move and swearing off exercise for good, you’ll likely start wondering: how long do muscles take to recover? How long will you have to endure this feeling?
Muscle soreness recovery usually takes between 2 to 4 days after exercise.
It’s important to let the muscles rest as the tissue is repairing. Particularly after a weight session, take some time to let your muscles repair and build.
This aspect of muscle recovery is out of your control, though there are a few things you can do to support the healing process. Here are the 5 best natural muscle recovery tips to try for yourself.
The 5 Best Natural Muscle Recovery Habits
Get Your Soak On
When it comes to treating sore muscles, never underestimate the power of a relaxing magnesium bath soak.
Magnesium plays an important role in DOMS recovery, helping to restore the red blood cells that have been hard at work while you exercise. Plus, the nutrient is essential for muscle function, helping to stop cramps and spasms after your workout.
If you’re suffering from sore muscles try hoping in the bath, adding some magnesium flakes, and soaking in the rejuvenating water for about 20 minutes.
This Deconstructed Bath Bomb is great for calming the muscles after an intense workout - containing 100% natural magnesium chloride, dead sea salts, and bentonite clay.
Don’t Forget To Stretch
One of the easiest ways of encouraging DOMS recovery is by taking a moment to stretch out your muscles before and after a workout.
Stretching before you exercise can help to loosen the muscles - reducing the risk of injury and lessening muscle soreness down the line.
As your muscle fibres are repairing post-workout, they can occasionally become knotted - which can lead to some pain and stiffness.
To relieve sore, tight-feeling muscles, be sure to include a cool-down routine in your workout. Afterward, try gently stretching out these areas to help relieve any tension.
Eat Protein-Rich Foods
Protein is a key part of muscle recovery, which is why you’ll see people reaching for a shake after their workout.
The macronutrient contains and delivers the building blocks of your muscles, which help to support recovery after your workout while maintaining your body’s lean mass.
Shakes can be a quick and easy means of getting your post-workout protein fix, though it shouldn’t replace a balanced diet. A shake doesn’t contain all the other nutrients that you’d gain from eating protein-rich foods.
Instead, opt for foods such as eggs, seeds, nuts, fish, chicken, and beans.
Dehydration is definitely a condition you should strive to avoid after your workout. Otherwise, you’ll open the door to a whole assortment of issues - including muscle fatigue, soreness, and cramping.
Proper hydration is one of the best natural muscle recovery habits to keep in mind - especially since it plays a key role in the recovery process, keeping your muscles functioning as they should while helping to flush-out toxins from the body.
Get Some Shut-Eye
A good night’s sleep can do wonders for many aspects of our wellbeing, and muscle recovery is no exception.
As you sleep, the body releases the human growth hormone (HGH), which works to repair muscle tissue and build mass - which can be really handy after exercise. As a result, you can prevent DOMS recovery in the first place and naturally encourage your muscles to heal.
If you’re struggling to get some quality shut-eye, consider adding magnesium oil to your night-time routine. The nutrient can assist by quieting nerve activity in the body, helping you to settle down at the end of your day and fall asleep much easier.
Check out our high-grade Magnesium Oil Spray- great for promoting a good night’s sleep, soothing sore muscles, or calming down after a stressful day.