Rapid Recovery: 6 Strategies for Quick Muscle Pain Relief and Recovery

If you’re trying to stay active, whether you’re someone who exercises recreationally, play competitively or just simply trying to stay physically active, muscle recovery is a crucial component that can predict your endurance, consistency, performance and long-term success. Without adequate muscle recovery, your body is constantly at risk of fatigue, soreness, pain and injury waiting around the corner, preventing you from being your best possible self. 

Here, I’m looking to explore quick, proven strategies that can help you speed up your recovery and reduce muscle soreness & pain to stay ready for whatever life throws at you! 

Importance of Muscle Recovery

Any physical activity you do places stress on your body. In fact, when you exercise or use your muscle, it creates a tiny microscopic tear in your muscle fibers. This is normal and actually is crucial in the muscle building and strengthening process. 

However, your body also needs proper time and care to properly heal. When that’s not there, your muscles will recover poorly which can lead to many issues like muscle stiffness, soreness and even injuries that could sideline you and disrupt your progress.

Below are 6 tips and techniques that will help your body get the recovery it needs! 

6 Strategies For Quick Muscle Recovery

1. Sleep, Sleep, Sleep.

Quality sleep is the easiest, yet most effective way to recover quickly. While you rest, your body is working overtime to repair damaged tissues, reduce inflammation and release good-old growth hormones. Always aim to get 7-9 hours of quality sleep, especially if you are looking to repair your muscles and prime your body. 

2. Gentle Movements

Walking, yoga, swimming, light stretching and even dancing are all considered types of active recovery. These gentle movements are not intense, but they tremendously help your body increases circulation and flushes out lactic acid while helping your muscle receive oxygen and nutrients that will help it recover much quicker! 

3. Targeted Pain Relief

Sometimes, your body needs some extra support, especially after intense workouts or physical activities. Anti-inflammatory topical pain relief products can help provide your body with immediate relief, while at the same time work in the background to help reduce inflammation, relax your muscles and give you the boost you need to move without pain or discomfort. Expert tip: Use a topical pain relief product like MEDISTIK before and after your physical activity for optimal performance and recovery.  

4. Hydration & Nutrition

Yep, it’s the simple things that matter. Proper hydration and nutrition can keep your muscles lubricated, help flush out toxins and enhance your muscle recovery process. A simple hack to enhance your nutrition is drinking a green powder since they’re packed with antioxidants, vitamins and minerals that will reduce inflammation and promote your muscle healing process. Ingredients like spirulina, chlorella, or turmeric can be particularly beneficial for post-workout recovery. It’s crucial to find the best greens powder that will help your body recover quicker. 

5. Advanced Techniques & Therapies

Alternative therapy techniques like dry needling can help accelerate muscle recovery, especially for athletes. Dry needling involves inserting a tiny thin needle into your muscle knots or trigger points which improves your body’s circulation and reduces stiffness. If you’re an athlete looking to maintain peak performance, then consider looking into alternative therapy techniques. 

6. Foam Rollers + Stretching = Key

Foam rollers are an excellent thing to add into your recovery arsenal. It’s a great self-care practice that will skyrocket your muscle recovery process as it helps improve flexibility and reduce muscle adhesion. Pair that with dynamic (or static) stretching and a topical pain relief product, before & after your physical activity to not only maximize your muscle recovery, but also loosen up your body which can help you achieve optimal performance. 

Conclusion

Muscle recovery doesn’t have to be complicated. It’s really about the simple things. Prioritize sleep, stay hydrated, boost your nutrition with a green smoothie, incorporate simple tools like a foam roller or a targeted pain reliever and voilà; your sore muscles will disappear, your body will thank you and your performance will hit new levels!