How do you recover from a hard workout?

[El...]

I'm  looking for your best tips and tricks. 

 

I have been doing karate for a year, which I used to do in my teens, and it is a fantastic time!  It's a highlight of my life, right now.  I'm getting a lot stronger.  I no longer throw up when I work out.  My breathing recovers faster.  I've got muscles again, even in my thighs!  Woohoo!

 

I took a test last night for blue belt, and I think I passed it. 

 

However!  I hurt.  I do not feel young.  My muscles are toast today, my joints make all kinds of noise everyday, and if I sit down for a few minutes, everything from my knees to my back really hurts when I stand up.  I'm 37. 

 

Any good ideas on recovering from workouts? 

[Pink and Green Mom]

Advil, Epsom salt baths, a heating pad, and time.

 

Not workout related, but when my body starts aching I check my mattress. I cannot believe how quickly a mattress can get uncomfortable and how it affects the whole body.

[Luckymama]

Foam rolling, stretching, and using a theracane on the spots in my back/shoulder blades

 

I just turned 50 and I lift heavy three times a week. I am in the best shape of my life after 18 months of regular training. My knees make noise but don't hurt. I get sore after trying for new personal records or trying a new exercise, or after unaccustomed exercise like a 10 mile hike. Soreness only lasts a day, though, so I stretch/roll and make sure I continue moving on the sore days!

[Soror]

Go you! I'm 37 too :) I keep hydrated w/ electrolytes and take magnesium, coconut water has lots of electrolytes in it which helps w/ soreness. Moving the muscles help, even when it hurts to do so. I don't do foam rolling but I should.

[Slache]

Foam rolling, stretching, and using a theracane

All of this plus regular yoga. I also take a recovery drink.

[El...]

Awesome!  Thank you.  I'm making a list and I'll work my way down it.  :) 

[Carrie12345]

Cooling down and stretching/rolling is important!

Also, protein-rich nourishment after.  Gotta feed those muscles in order to repair and grow!

[alisoncooks]

Timely thread.  I'm 35 (about to hit 36), and I've been hobbling the past two days from the aftermath of a strenuous weights workout.  

When I feel like this, I usually do a stretchy, yoga-like dvd and a walk.

 

Definitely taking notes on the other helpful ideas!

[NorthwestMom]

Aleve.

[Katy]

Just want to caution you about the Advil or Aleve. Yes, they help you feel better.  But there is also some evidence that the inflammation is what triggers muscle growth. So if you take these medicines, your muscles don't adapt to the training as fast.  I would only take them when you can't function.

 

Do:  make sure you're eating enough protein and vegetables.  Try to include anti-inflammatory ingredients such as garlic, ginger, turmeric, cinnamon, cherries, and blueberries.  Many of these are available cheaply as supplements.

 

10 cherries a day are supposed to be more effective at relieving aches and pains than an aspirin a day.  Cherries are expensive though.

[MSNative]

Water water water. Rest days. Stretching. Nutrition that is on point.

No more longish breaks from intensity level. I used to be able to take 2 weeks vacations and come back strong. No more. I feel it now.

[Soror]

No more longish breaks from intensity level. I used to be able to take 2 weeks vacations and come back strong. No more. I feel it now.

So true and you lose strength and stamina too. I took off from everything but walking for 3 months in the fall. I swear I was sore for a month after starting. So, a couple of months back when I had a spell of feeling really bad I went to work out anyway and did the best I could. I even scheduled workouts at gyms on vacation :) I still get sore but it isn't debilitating.

[MSNative]

So true and you lose strength and stamina too. I took off from everything but walking for 3 months in the fall. I swear I was sore for a month after starting. So, a couple of months back when I had a spell of feeling really bad I went to work out anyway and did the best I could. I even scheduled workouts at gyms on vacation :) I still get sore but it isn't debilitating.

Yes! How does it go so fast but take so long to build back up?!! ;)

I do hover challenges and tons of push-ups in the hotel room on vacay. I also plan running routes and go for some short but fast runs. Great way to check out new places and still keep the fitness from completely going.

[Mom-ninja.]

Rest and recovery days! You need them. I used to balk at rest days but now I know they are just as important. If I am really sore I take an extra day or two to let my muscles heal. Stretching is also great. Lots of stretching on rest days...on any day. Water and a banana. That's what my doctor told me is the best post workout snack. 

[Soror]

Yes! How does it go so fast but take so long to build back up?!! ;)

I do hover challenges and tons of push-ups in the hotel room on vacay. I also plan running routes and go for some short but fast runs. Great way to check out new places and still keep the fitness from completely going.

I know it is depressing! When I started back I thought in a couple of weeks maybe a month I'll be back I was, sadly no. It seems we just lose it faster and take longer getting it the older we get. I watched a Cameron Diaz interview and she was talking about getting in shape and she said, "Don't Wait. It only gets harder." Yep! Consistency, keep on, keeping on.

[Soror]

Rest and recovery days! You need them. I used to balk at rest days but now I know they are just as important. If I am really sore I take an extra day or two to let my muscles heal. Stretching is also great. Lots of stretching on rest days...on any day. Water and a banana. That's what my doctor told me is the best post workout snack. 

I'm not a huge banana fan but often drink coconut water which is high in potassium and has magnesium too. I drink a mix of sodium, pot, and Vit C too. 

[El...]

Just want to caution you about the Advil or Aleve. Yes, they help you feel better.  But there is also some evidence that the inflammation is what triggers muscle growth. So if you take these medicines, your muscles don't adapt to the training as fast.  I would only take them when you can't function.

 

Do:  make sure you're eating enough protein and vegetables.  Try to include anti-inflammatory ingredients such as garlic, ginger, turmeric, cinnamon, cherries, and blueberries.  Many of these are available cheaply as supplements.

 

10 cherries a day are supposed to be more effective at relieving aches and pains than an aspirin a day.  Cherries are expensive though.

Oooh, cherries!  That I can do! 

[Greta]

SLEEP!   :001_smile:  You release the most growth hormone (which is responsible for rebuilding and repairing tissues) in the deep stages of sleep.  So make sure you are practicing good "sleep hygiene".  

 

 

[Mom-ninja.]

I'm not a huge banana fan but often drink coconut water which is high in potassium and has magnesium too. I drink a mix of sodium, pot, and Vit C too. 

Well, you keep the coconut water and I'll keep the bananas. I can't stand coconut water. I'll eat all your bananas!

[Soror]

Well, you keep the coconut water and I'll keep the bananas. I can't stand coconut water. I'll eat all your bananas!

deal :) 

[MyLittleBears]

Stretch and stretch!

[trulycrabby]

At 54, sometimes I just have to take days off to recover. If you are lifting or doing bodyweight training, remember that your gains happen on off days. So, respect the rest periods.

 

Stretching, swimming, and yin yoga are excellent recovery activities.