Recovery tools you can use at home
After an intensive workout it is important to give your body time to recover; respect that your muscles have just worked extremely hard and thus are entitled to a little TLC. So here are a couple of things you can treat your muscles to, these will make you spring out of bed the day after a workout rather than hobble around like 'the missing link'!
- Bath tub
- Cold water
- 5-15 minutes
The theory behind the ice bath is to provoke vasoconstriction in your legs. This helps disipate the lactic acid build up in the legs and reduces inflammation of the muscles too.
Athletes who take ice baths after intensive exercise perform better in tests the next day than those who take no bath or those who take hot baths. Give it a try!
Don't have a bath tub? No worries, you can create similar results using contrast bathing; shower switching from cold to hot which will alter your vasocontriction and vasodilation. Make sure the hot water is hot but not scalding and repeat 3-4 times, you'll notice the results almost immediately.
- One foam roller
Like a sports massage, the foam roller relieves tension in muscles by using your own weight to apply pressure on tight muscles. It works for your legs and back best, check out this guide on how to use your foam roller.
Here are some Challenges for your foam roller recovery work.
What do you do to aid recovery at home?
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