Avoid muscle fatigue

Who hasn't found it difficult to walk, go up or down the stairs or just sit on a chair after a hard training? And, who hasn't suffered even more on the next day when the pain is so intense it doesn't even let us lie down comfortably? I could bet that you all have been through that.

I could bet that you all have been through that!

Unfortunately, it is very difficult to get away from muscle fatigue after a hard workout, but it is possible to decrease the intensity and duration if we collaborate with the natural recovery process of the body.

Thanks to the collaboration of my physical therapist Luissana Ramirez, here I bring you some useful tips to experience a shorter and less intense muscle fatigue stage.

Recommendations for the same day:

1. Perform long-period stretching (30s per muscle or muscular group) at the end of the work out.

2. Take an ice bath for 8 minutes to combat the micro trauma (small tears) in muscle fibers or inflammation in soft tissues.

3. Place the legs in a high position for 10 minutes, lying on the floor or bed.

4. Don’t perform more physical activity, rest.

5. Follow the nutritional protocols regarding hydration and recommended foods.

Recommendations for the next day:

1. Perform low impact exercises (swimming is a very good option)

2. Use the Foam Roller or a tennis ball at points where the pain is concentrated. The idea is to keep the pressure on the affected spot until it diminishes or disappears

3. Perform long-period stretching again.

4. Get sports massage (must indicate the physical therapist where pain is concentrated to discard injury) to reduce tensions.

5. Take an ice bath for 8 minutes or just apply ice in the sore area for 10 minutes.

Apply these useful tips to experience the difference.

#english