Soreness, pain and injury are regular occurrences that most athletes face during their sports and training days. The basis for all sports and exercise is exerting the muscles and repeatedly pushing them to perform beyond their comfort zone. There is bound to be some pushback from the body, which occurs in the form of tenderness, discomfort and swelling.
Since experiencing acute pain and injuries is inevitable, every athlete must be armed with an arsenal of tips and strategies that can help them to recover quickly and safely.
Failure to allow for proper muscle recovery and healing can lead to severe injuries and performance deterioration. Here are seven tips that have been proven effective for rapid healing;
Take A Break
The most important thing to do after a particularly strenuous session of physical activity, or injury is to take a break for a while. Whether you are experiencing muscle soreness or severe tissue damage, you need to take some time away from doing exercises.
Your body tells you when it has had enough, usually in a way that can not be ignored. When this happens, do not try to keep pushing yourself, as doing this can lead to dire consequences. Whether a few hours or a few days, give your muscles ample time to recuperate.
If you sustain an injury, ensure that you do not keep using the affected part so as not to worsen it further. While pushing past your limits is the key to achieving more fitness goals, overdoing it can derail your gains and regimen.
Using Peptides For Tissue Repair
Peptides are substances that were created using the proteins that are produced in the body as guidelines. They are chains of amino acids bonded by protein links and perform several functions in different parts of the body.
These compounds were produced to improve the quality of life and provide rapid solutions to health problems. TB500 and BPC 157 are two peptides that are highly effective in promoting healing and tissue repair.
TB500 emulates Thymosin Beta 4, a protein produced by the thymus gland that facilitates the production of new cells at injury sites. It supports the growth of blood vessels around damaged sites, thereby increasing the flow of repair agents to the area.
TB500 is considered by many to be a powerful anti-inflammatory that can reduce pain, swelling and redness. Buying TB 500 can help repairs tendons and joints and increase the flexibility and endurance of muscles.
BPC 157 occurs naturally in the gastrointestinal system and serves a protective function, keeping the gastric walls from being damaged by the highly acidic gastric juice. It helps to prevent ulcers and promotes the repair of the intestinal walls and tissues. Buying BPC 157 may accelerate the healing of injured tendons, bones and ligaments. It can also reduce inflammation, promote the build-up of mitochondria and prevent the formation of scar tissues.
People often combine TB500 and BPC 157 to get the best of both substances and give their bodies a better chance of repairing damages and injuries.
Do Not Skip Stretches
Stretching the muscles before and after exercise is an age-old practice that has been emphasized by every fitness expert and sports guru. The benefits of flexing your muscles and making your body pliant are numerous.
Time and effort dedicated to performing this ritual can make a significant difference in how your body responds to physical activity; it can also reduce your risk of sustaining injuries.
Stretching post-exercise helps to loosen tight muscles, an after-effect of strenuous activity. It also helps the body to commence the process of repairing damaged tissues and restoring body functions to their normal states.
Use The Rice Method
Rest, Ice, Compression and Elevation (RICE) is a series of processes that can be used to treat mild to moderate tissue damage. Firstly, you need to keep the affected immobile and avoid putting weight on it or using it for lifting.
Ice works by causing blood vessels to constrict, thereby slowing inflammation and reducing swelling. You can use bandages to put pressure on the affected limb and a pillow to keep it above your heart level.
Using this technique for 24 to 48 hours after a training session can fast-track the healing process and prevent you from aggravating the injury.
Rest And Sleep
Getting some rest after a hard day’s work at the gym can be highly beneficial to helping you recover physically and mentally. Adequate sleep is essential in improving your fitness level and healing your distressed body.
Exercise causes micro tears in the muscle fibre, which, when repaired, makes the muscles bigger and stronger. During sleep, the cells knit up all the damage and replenish all the lost energy. The pituitary gland also releases growth hormones which act on the muscle cells and cause them to multiply.
Without proper rest, your body will not get enough time to recover, and this can affect your performance and endurance severely.
Nutrition And Rehydration
Food fuels the body and provides the strength you need to put in work during your workout period. An adequate and balanced diet equips you with enough nutrients and ensures that you have optimal energy stores.
Protein and carbohydrates should be taken before and after exercising. Protein provides the building blocks for repairing tissues. Carbs are converted into glycogen and stored in the body. During physical activity, the glycogen is synthesized into glucose which provides energy and keeps you going.
We lose a lot of fluid while working out, especially in a hot environment. Hence, drinking a lot of water is necessary to prevent dehydration, as it can hinder your recovery and healing.
Massage And Physical Therapy
A massage can work wonders for easing muscle soreness and improving blood circulation. Not only can it loosen stiff joints and muscles, but it can also help to promote relaxation, which is necessary for recovery.
An injured part requires adequate rehabilitation to restore the full range of motion and prevent complications. Light and low-intensity exercises can help in promoting rapid healing. When you experience a deep or chronic tissue injury, you should gradually resume the use of the affected limb.