What is muscle recovery?
In sports, recovery is the key to keeping your performance stable and improving it over time. It also promotes the proper functioning of your body and limits by far the presence of fatigues that can reduce the athlete's performance.
When talking generally about recovery, however, it is necessary to make a distinction between the short, medium and long term:
- Short-term recovery: within the same workout is the time span between a series of exercises and the next. This is necessary to avoid the formation of lactic acid and, consequently, muscle cramps;
- Medium-term recovery: the space between a competition or training and the next one;
- Long-term recovery: it is the time it takes the body to return in strength following a serious injury or injury.
Approaches to muscle recovery
Depending on the type of recovery and the extent of the injury, there may be two different approaches to muscle recovery: active and passive.
Active muscle recovery
Active recovery is to perform a series of low intensity exercises following training with the aim of disposing of the lactate produced during training. This is possible thanks to increased blood supply to the muscle, increased heart rate and oxidative fibers
Active recovery is generally also used to facilitate post-operative rehabilitation or in the event of an accident.
Passive muscle recovery
Passive recovery, as you can already sense from the name, consists in guaranteeing your body what it needs systematically to unload the fatigue. A typical strategy of passive recovery is sleep, food integration and rest. Unlike the active one, passive recovery allows you to rehabilitate your body at much slower times.
How to speed up muscle recovery
Whether it's a short-to-medium-term muscle recovery or a long-term recovery, we can identify strategies and treatments to minimize the time to return to our business as soon as possible. Let us begin with simple measures that can be applied in the daily life.
Speaking of water, there can be no lack of excellent hydration to facilitate rapid muscle recovery. This is because the muscles consist of a lot of water that allows them to remain elastic and tonic; it also lowers cortisol levels, which are responsible for their weakening.
Caution: cortisol is not harmful to our body, in fact, but having high levels of this steroid hormone generates stress in the human body so that the muscles are no longer able to work at 100% of their abilities.
Properly feeding your body is essential to speed up muscle recovery: the diet must be varied while maintaining the right protein and carbohydrate balance.
Treatments to promote muscle recovery offered by Crioterapia.com
After some advice to speed up muscle recovery from within, it is also useful to consider treatments and therapies - (especially when dealing with a period of high muscle stress where workouts and competitions follow with high daily frequency).
Combined therapy Cryo-compression
Scentific studies have proven that for some types of joint or muscle fatigue, it is appropriate in the post workout or race, give the area in question a compressive therapy along with the help of cold, this practice helps to reduce the inflammation that spreads henceforth guaranteeing the right vasoconstriction.
Several scientific studies have demonstrated the effectiveness of pressure to speed up muscle recovery following not only sports activities but also fatigue and heavy legs. This is because pressotherapy increases and improves the circulation, especially the capillary one, a factor that can bring more oxygen to the muscles useful to carry out activities in aerobic state and avoid deficiencies that could lead to cramps and other problems.
I strike-massaged therapy
From professional research, it has demonstrated the effectiveness of massage with vibrating impulses that is able not only to guarantee a muscle recovery as a result not only to sports activities but also to prepare the muscle for activity.
The vibration in fact stimulates the rubbing between muscle bands recalling the blood and making fluid all the intramuscular fluids, preparing the athlete to his routine.
The benefit of post sports massage is now known to reduce muscle fatigue, but in some cases we are faced with inflamed areas.
Thanks to the cryo-massage we can treat the area indicated, massaging the area but without vasodilation but rather pot constriction, therefore not increasing the inflammatory process.
Heat and vibration therapy
Muscle recovery usually takes place after physical activity but sometimes in order to achieve a performance at 100% of our possibilities, we have to do activities to reactivate our muscle and joint system with massage and thermal stimulation (heat) this guarantees better joint fluidity, better circulatory capillarization and mobility.
Through active work on the muscle, and not on the joint, electrostimulation allows a gradual beneficial change in muscle mass, thus decreasing fatigue, very widespread on athletes, and recovery times. Another benefit is the improvement of vascularization and capillarization, an electrical stimulation of the muscle at low frequency improves the blood flow.
The saving of time for an athlete means that in the meantime he can enhance his movements, techniques and study his abilities in greater depth.
I plus Crioterapia.com
Crioterapia.com makes use of a team of experts and professionals with a long career in sports, especially in coaching. Thanks to our know-how, we will advise you on the right solution according to your needs and those of your team offering you the best technologies currently available in the recovery industry.
How long can I recover the full functionality of my muscles?
There is no unique response, depending on the severity of the injury, the type of training that has been conducted and the therapies chosen for recovery. In principle, small injuries are sufficient from 48 to 62 hours. For post-operative recovery, however, it ranges from 3/4 weeks to 3 months average.
Can you use supplements to take protein and recover faster?
Yes, you can take supplements but, before proceeding, talk to your trusted professional and ask your doctor for advice.