27 – Post Workout Recovery Tips:
After a hard workout, try some of these recovery tips to help get you feeling back to 100 percent!
Epsom salt soak:
If you suffer from tired, sore muscles many experts and athletes recommend Epsom salt baths to help relieve muscle pain and even improve sleep!
Epsom salt is also known as magnesium sulfate and is a mineral! Magnesium, unlike other minerals, is absorbed through the skin! This mineral helps relax skeletal muscles and helps get rid of lactic acid buildup in the muscles. Magnesium also plays an important role in the absorption of vitamins in the body and a lack of it can contribute to high blood pressure, hyperactivity, heart problems and other health issues.
Try taking an Epsom salt bath if you have:
• Arthritis pain and swelling
• Bruises and sprains
• Sore muscles after working out
• Tired, swollen feet
We love adding a few drops of essential oils like Copaiba and Lavender for a relaxing aroma and soothing experience! Pour two cups of Epsom salt and around 5 drops of essential oil to a warm bath.
Cold shower or ice bath:
The theory behind ice baths and cold therapy is that the exposure to cold helps to repair small tears in muscle fibers and the soreness that comes along with it. Cold water causes your blood to move to your organs to keep them warm. Warm water reverses the effect by causing the blood to move towards the surface of the skin.
Alternating between a hot and cold water while you shower or hot bath and ice bath is an easy way to improve your circulation.
Try applying oils like Deep Relief, AromaSiez, and Cypress after your bath.
Stretch:
Stretching is a great way to help relieve muscle tension and even prevent future muscle soreness. Stretching increases blood flow to your muscles. When blood flows to your muscles, it brings nourishment and also gets rid of waste in the muscle tissue. Better circulation can help shorten your recovery time! Stretching importance is also extremely underrated for muscle growth. When you don’t have the necessary mobility and muscle flexibility, you can short yourself on muscle growth in many compound lifts. For example, if your ankles or hip flexors are too tight, you won’t be able to go deep enough in your squat to receive the most effective and maximum benefits.
Apply essential oils like Cypress, AromaSiez, and Copaiba while you stretch!
Nutrition:
Your body requires plenty of fuel to build itself up after training. It is crucial to eat enough vitamins and minerals. Focus on eating whole, unprocessed foods to deliver your body the nutrition it needs. If you do not properly fuel your body, your muscles will not grow.
Sleep:
Sleep isn’t just for relaxing, your body needs sleep to restore and repair itself, aim for 7-9 hours a night. When you enter into deep sleep, your body releases human growth hormone to help with tissue repair and growth. When you enter into REM sleep states, your testosterone levels increase, which also aids in tissue repair and growth.
Get better sleep by creating a peaceful atmosphere at bed time and make a routine!
Avoid caffeine late in the day, avoid screens right before bed, sleep in a dark, cool room, and create a peaceful, relaxed environment by diffusing oils like Lavender, Peace and Calming, or Cedarwood. You can also apply oils like Valerian, Tranquil, and RutaVala!
Recovery is when your body is able to make changes! It is an important part of any fitness routine. The better you recover, the better you feel!
