1. Compression Garments
Wearing compression garments has become common among athletes over the past several decades.
There’s a limited number of studies looking at their effectiveness for speeding up recovery from exercise. But a small 2019 study 'Trusted Source' found that they lowered time for body muscle recovery in German handball players.
In the study, the athletes wore the garments for 24 hours and then alternated between 12-hour breaks and 12-hour periods of wearing them for a total of 96 hours.
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2. Contrast water therapy
Contrast bath therapy involves alternating periods of submerging in very warm water and very cold water.
This change in temperature stimulates the contraction and dilation of your blood vessels and changes your heart rate.
Research Trusted Source has found that contrast bath therapy may help reduce muscle soreness post-workout. The results are limited and may only be relevant for athletes.
3. Foam Rolling
Say hello to your new favourite recovery tool. From relieving muscle tension and soreness to increasing muscle length and improving range of motion, a foam roller is an affordable and efficient piece of recovery equipment that can be used pre-workout to help warm up or post-workout to cooldown. By taking the time to foam roll, especially after a tough workout, you can help promote the recovery process.
Research suggests that massage in general is one of the most effective methods of reducing DOMS and perceived fatigue post-workout, and a foam roller can be a great self-massage tool to assist with that. Foam rollers come in different types, most commonly in a cylinder formation made of firm compressed foam. Some varieties feature bumps or ridges on them, and newer options even vibrate which is thought to alleviate pain, allowing you to foam roll for longer and enhance recovery.
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4. Massage Gun
Investing in a muscle recovery tool like a massage gun is worth it, especially if you're short on time. Hypervolt are quick and effective, you need to spend no more than two minutes treating a particular muscle group with percussive therapy. The vibration helps enhance circulation and can alleviate pain, making a massage gun the perfect solution for rehabbing stiff muscles.
The amount of time it takes for your muscles to recover from exercise depends on your fitness levels and the difficulty of your workout.
The volume, intensity, and duration of your workout all play a role in determining how taxing it is on your body.
After a relatively light workout, your muscles may be able to recover in 24 hours, whereas a more challenging workout might take two to three days. Very intense workouts might take even longer.
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