Recovery after training - what is it? How to recover your muscles and body?

It is just as important (or maybe even more important!) as training itself. But do the people who are potentially most interested in it (read: athletes) think the same way? Unfortunately, not always. We hope this article will “open your eyes” and make you realise how important recovery is in the entire preparation process. What is it and what methods are worth using to take care of it? Let’s find out!

Learn the definition and importance of recovery in sport. Check what is worth doing and what benefits it brings - for you and your body.

Recovery - what is it?

Let’s start with the most general definition of this topic. From a biological point of view, recovery is the process of restoring (rebuilding) specific parts of the body. It may apply to cells, tissues and even organs that have been damaged in some way (for example as a result of cuts, abrasions, bruises and many other issues).

Of course, we are not biologists, and our blog is far from being a scientific study on the subject. That is why in the rest of this article we will focus on what you are certainly expecting, namely… body recovery, but in a sports context.

Recovery in sport - what does it involve?

Every process requires commitment. Training is no different when the goal is to improve your fitness, strength, endurance, build muscle mass or support other aspects. In this area, commitment simply means controlled “strain” on different parts of the body to a greater or lesser extent.

The main elements that paradoxically take the biggest hit are, of course, the muscles. Depending on the type of training, these may be the biceps, triceps, hamstrings, quadriceps, shoulders, back, abs, chest, or perhaps everything at once (especially if you train CrossFit).

Overloading them to a certain extent provides a strong stimulus for development. However, for that to happen, there must be room for recovery after every effort. This is the time during which the body can rebuild itself and regain energy for the next challenges. But how should you do it? 

Why is it worth it? Benefits of recovery.

If you need additional arguments to convince you that recovery in sport is a must and not just some kind of “extra”, here they are:

#1 It protects the body and reduces the risk of injury

Recovery simply means improving the safety of your body.

#2 It improves sports performance

It helps improve fitness and increase strength and endurance.

#3 It gives you a boost for further progress

It is a stimulus that allows you to break through more barriers and become a better athlete.

What happens if you ignore it?

The answer here is simple too. A lack of recovery after physical activity means fatigue, no progress or satisfaction, pain, injuries, and even serious and painful trauma.

Methods and ways to recover your body and muscles after physical effort

The recovery process can take place in many different ways, which should be matched to the type of sport you practise and your training level (and therefore the level of strain) on your body. Finally, the extent of any injuries or trauma also matters. Your preferences are also important. After all, not everyone likes ice-cold baths or staying in a hot sauna. But you will read about that in a moment.

We will start with something that, in the context of post-training recovery, may surprise you. The basic elements of rebuilding are not “miracle” treatments or innovative tools at all. On the contrary. Everything rests on 2 solid pillars, which are:

• Rest - after every effort, you need a moment to relax. Try to keep at least 24-hour breaks between individual sessions. If you have completed an exceptionally demanding session or competition, this time may extend to 2, 3 or even more days. Sleep also plays a key role and should last from 7 to 9 hours.
• Diet - balanced, rich in nutrients and appropriate for the effort (in terms of calories) and the discipline (in terms of macronutrients). Remember: what you eat “before” and “after” exercise is also important!

If you ignore these - everything else will be pointless. What comes next?

How to recover after training?

Below, we have listed proven methods you can introduce into your training routine. Tip: we do not recommend using them all at once :)!

High temperature

Exposing the body to high temperatures opens up the blood vessels, which helps improve blood circulation and lower blood pressure, and as a result has a positive effect on body recovery. You can achieve this effect in several ways, for example in a sauna (dry, wet, steam) or with hot baths.

Important: this kind of “hot” recovery should not be done immediately after physical activity. Your body is already sufficiently heated at that point, and exposing it to even higher temperatures may be very dangerous.

Recommended duration: from a few to several minutes (depending on the temperature).

Low temperature

Do you enjoy cold water immersion? Exposing the body to very low temperatures also has a positive effect on recovery. However, it works in a slightly “different way”. Bathing in ice-cold water is not only useful for better recovery. Many studies also point to its positive impact on weight loss processes (including by speeding up metabolism).

If, for various reasons, you cannot allow yourself full immersion in ice-cold water - there is a solution. You can successfully apply ice or special gel packs directly to the selected area. Remember to approach this type of recovery sensibly. Exposure to ice for too long can cause dangerous frostbite.

Recommended duration: a few minutes (depending on the temperature).

Alternating cold and heat

Another method for tense, swollen and tired muscles (especially right after training or competition) is to alternate keeping them in hot water and then in cold water. 

One of the well-known athletes who used such treatments was none other than Kobe Bryant himself. If a legend of American basketball considered it a “must-have”, who are we to deny it ;)?

Stretching

If you add it after every workout, it can contribute not only to better recovery but also positively affect your mobility and range of motion.

Stretching can last from a few to several minutes. It is worth doing after every session.  

Massage and foam rolling

This is a good step if you feel that your muscles are hard, tight and “knotted”. Properly performed treatments will help relax them, relieve pain and, as a result, also give a stimulus for a faster return to form. In this area, you can rely on the help of a physiotherapist or do the massage yourself (for example with a special massage gun or a roller).

Massages should last from a few to several minutes - after every training session.

Compression

Faster and more effective muscle recovery needs better blood flow. And you can achieve that with dedicated solutions. At present, two solutions are the most popular:

• Compression clothing, which you can put on right after training. On the market, you will find socks, leggings, shirts and many other options that allow you to improve blood flow to any part of your body. Costs? From just a few dozen złoty. These types of garments are worth wearing from a few minutes to a few hours each day (depending on the degree of compression).
• Special electric sleeves (boots), which automatically change the pressure applied to your body. On the market, sleeves for the lower and upper limbs are usually available. Note! The prices of such “toys” can reach even several thousand złoty. The positive effects of using such sleeves are visible after just several minutes (we know this from our own experience).

Recovery supplements

It is worth making sure that all the necessary ingredients are present directly in your meals. However, we know this is not always possible. That is why it is worth considering supplementing your diet with appropriate products. Protein or creatine are classic solutions that you can complement with other options tailored to your activity.

Recovery training

Yes - you are reading that correctly, we did not misspeak.

Paradoxically, one of the ways to rebuild muscles is training. However, there is one small “but”. This type of effort should differ greatly from what your body is used to. To be effective, it must be characterised by very low intensity and a small number of repetitions. 

What is the point of all this? To relax tense muscles, stretch them and also ensure they receive oxygen.

What helps recovery after strength training?

That was the theory, so now it is time for practice. If you have just had a gym session where you gave it your all - here is how your recovery may look.

First, massage your tired muscles, which will help relax them and reduce any possible pain. Then treat yourself to a proper meal containing a solid dose of carbohydrates and protein. The latter are especially important for rebuilding and further muscle growth. Then it is time for rest and sleep, which should not be interrupted.

What recovery after running?

Obviously, during this type of activity your legs are under the most strain. We are talking especially about the calves, thighs and glutes. When you finish, spend a few moments stretching, and then do some foam rolling / massage of the calves and hips. 

Next, prepare a meal that replenishes the nutrients you have lost and also gives you a supply for recovery and further functioning. As with gym training - take care of your sleep.

How long does recovery take after training?

Although a more accurate question would be: how long SHOULD the recovery process take? The answer is always: it depends. On your training level, the type of activity, goals, etc. To make things easier, we can adopt the following rules.

• Recovery after a standard workout should last around 24 hours.
• Recovery after very intense effort may last from 24 up to 72 hours.

More sport and training tips? 

We hope you enjoyed this article and that you will take valuable lessons from it. If you want to continue expanding your knowledge about sport - we have great news. Head over to the SMMASH blog, where plenty of interesting content is waiting for you. Want us to let you in on a little secret? We regularly publish new posts there, so it is worth visiting us at least a few times a month.

And if you are looking for reliable sportswear that will take your training and performance to a new and still undiscovered level - visit our online store. There you will find men’s sportswear as well as plenty of collections of women’s sportswear.