We tire them to the bone, yet we seldom give them a break. When they send out painful warnings, we drown out the "noise" by setting up camp in front of our TVs ( bags of potato chips in hand). Muscles can be some of the most ignored organs of our body. Maybe it's because, unlike our skin, muscles are hidden from view. It doesn’t help that muscle-relieving stuff usually comes in staid packaging, unlike your attractive beauty products, so shopping for them can be pretty dull.
But the thing is, it's your muscles that allow you to move freely. They get you places you want to be. They keep your body strong so that you can do all sorts of fun activities. Your muscles do so much that you need to take care of them the same way you care for your body's more "favored" parts.
Recovering from Muscle Fatigue
To say that keeping muscles strong is beneficial is like saying that keeping a ship afloat is a good idea. Strong and healthy muscles are not just nice to have—they’re absolutely essential to our health and wellbeing.
When we think of healthy muscles, we imagine them to be lean and strong. They help us carry our weight around (in the literal sense, of course) and lift objects around us so that we can be self-reliant. They help prop us up so we can stand tall and walk with swag. That's why when we hear muscles, we think of the words "sexy" and "brawny."
Aside from their beauty pageant properties, healthy muscles also act as big brothers to internal organs, protecting them from all sides. Other benefits of muscle fitness are stronger bones, less body fat, fewer body aches, more flexible joints, more energy, and less stress. So if you want to have the kind of overall health that allows you to enjoy life to the fullest, better start looking after those muscles of yours.
Why Muscle Fatigue Happens
Like any machine worn down by wear and tear, your muscles can also break down because of overuse, lack of exercise, frequent and repeated movements over time, dehydration, and of course, age. As a result, you end up getting muscle fatigue and weakness. You can also feel exhausted and sore if you're pregnant or have long-term medical conditions. But for the most part, muscle fatigue recovery can be made with a few effective R and R or rest and recovery techniques.
Prevention is Better than Cure
Prevention is better than cure—always. Strengthen your muscles and prevent muscle fatigue and weakness by being regularly active. Choose an exercise plan that slowly but steadily builds up your muscle strength.
Hydrate during and after a workout. Water keeps you cool, makes your joints "well-oiled" and flexible, and delivers nutrients to your body parts that need them. Being dehydrated can result in cramps, muscle pull, strain, and even injury. Drinking enough water can keep all these at bay.
But supposing you’re already sore and stiff all over? No worries. Try these simple and easy-to-do muscle fatigue recovery techniques to get you back on track.
Potent Muscle Fatigue Recovery Techniques
The Importance of Sleep
Getting your muscles to recover from fatigue can be as easy as rolling onto your mattress. Sleeping can work wonders by regenerating cells and repairing muscles. Just losing a single night's sleep can already slow down the muscle recovery process of athletes. But you don't need to be in sports to feel the effects of sleep deprivation. You may recall that time when you stayed up late to cram for a work deadline and then reported to the office the next day in all your sluggish glory. Not a pretty sight at all.
Keep your body’s self-healing powers intact by getting enough Zzzs. Create a consistent bedtime routine and ditch all stimulating activities and electric gadgets before lights-out. Sleeping with a white noise machine and relaxing on a PEMF mat, like the HigherDOSE PEMF Mat, can enable the kind of deep sleep that achieves the full reset your body needs.
Kicking toxic habits like drinking alcohol and smoking can boost your body's muscle recovery process.
Alcohol can cause increased levels of stress hormones and cut down the production of the good chemicals you do want: HGH or your human growth hormones. HGHs help renew your cells to replace the old and tired batches. They are also some of your best bodybuilders, regenerating and healing your tissues and muscles.
Smoking won't be outdone as a muscle-repair impairer. Nicotine tightens your blood vessels, your blood's preferred mode of transportation. This reduces blood flow, keeping your body from getting the oxygen and nutrients it needs to recover.
Show your muscles some affection by avoiding alcohol and smoking—or better yet, replace them with muscle-friendly habits.
Activity-specific recovery techniques
If you're the more active type—and we don't mean channel surfing—you may need to include activity-specific techniques in your muscle recovery regimen. For instance, if you're a rundown runner, you can make your legs bounce back by gentle movements, like walking, light stretching, or yoga. These can stimulate blood flow without stressing your muscles, resulting in faster recovery. Using a foam roller and self-massaging your legs can also help improve circulation.
Resistance trainers also need to surrender at some point, especially when their muscles are already giving way. Have a proper warm-up to help reduce muscle soreness and protect yourself from injury. Include dynamic stretching, a gentle exercise covering the full range of movement, to lengthen and warm up your muscles.
Regardless of what activity or exercise you're into, one thing is for sure: You need to give your muscles everything they need to recover fully. After all, they've taken care of you for so long (and continue to do so as best they can!).
Unwind to Rewind
Muscle fatigue recovery can't be complete without relaxation techniques. Relaxation has just the opposite effect of consuming excessive amounts of alcohol. It can bring down stress hormone levels and boost HGH production. One study showed that regular meditation increased HGH levels. Other ways of destressing, like chilling with friends, taking a walk and getting fresh air, or simply soaking in a warm bath, can help your body ease the stress away. When the nervous system signals that it's okay, the chemicals in your body stop their survival-mode stance, blood pressure is reduced, and blood flow gets going again. The cells can then get the ammo they need to recover and heal.
There are also innovative therapies and technologies you can tap to help your muscles recover faster and better, such as contrast water therapy, cryotherapy, and infrared light therapy.
Contrast water therapy or CWT consists of alternately immersing your body in warm and cold water to help muscles recover faster. Compared to passive recovery, which does not involve any movement, research shows a significant improvement in muscle strength when CWT was applied.
On the other hand, cryotherapy uses extreme cold to stimulate circulation and effectively deliver oxygen and nutrients to the cells, muscles, and tissues. Doctors use the same principle when recommending ice packs to reduce muscle pain.
A warmer approach to muscle recovery is infrared light therapy, one of today's hottest muscle fatigue recovery techniques. This therapy uses powerful infrared light waves that penetrate the skin to reach muscles and tissues, enabling cell regeneration and deep recovery.
Looking for rest and recovery in one complete package? HigherDOSE's exclusive and cutting-edge infrared technology products, such as its Infrared Sauna Blanket and Infrared Sauna, can give you the effective healing and total relaxation that you need. Learn more about these products and get your muscles to relax and recover, stat!