Active Recovery is a great way to decrease acute muscle soreness and expedite the healing process by creating an environment conducive to tissue repair and remodeling.
The goal is to reduce any hemorrhage or bleeding which can impede tissue repair and retard inflammation by controlling localized edema.
Below are some quick tips that can not only get you back in the gym faster but will allow for more consistent training at a higher level leading to greater results.
v Engaging in active recovery activities at a low intensity like walking or light bike rides can help improve circulation increasing blood flow and provide oxygenated rich blood to damaged muscle tissue, which will increase toxin and carbon dioxide removal and increase nutrient uptake.
v Applying ice to sore muscles within the first 24 to 48 hours will help control inflammation and edema or swelling.
v Massage techniques like deep tissue massage or self myofascial release through foam rolling (Roll to Improved Athletic Performance) can break up muscle adhesion, increase deep muscle temperature, alter muscle viscosity, and increase blood circulation which studies have shown can diminish swelling.
v As a special note, it may be best to stay away from heat application for acute muscle soreness. Heat therapies might be a better choice for muscle soreness present beyond 48 hours. At this point we may be experiencing delayed onset muscle soreness where more extensive micro trauma has taken place and return to activity may take an additional 1-2 days. Applying heat too early can increase local edema and swelling, delaying tissue repair by increasing tissue separation and delaying transport of white blood cells and phagocytosis.
Want to read about more ways to increase your body’s recovery rate? Check out the Recovery page by Strength and Conditioning Coach Joey Greany at http://www.joeygreanypersonaltraining.com/recovery/
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