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Muscle Sport Magazine

Inactive Recovery (Part 4 of 4)

Sleep. More important than anything else for muscle recovery is the time spent sleeping. During sleep, your body is able to restore hormonal balance, aid in tissue recovery, and improve mental sharpness and clarity. A deep slumber increases protein metabolism, which aids in tissue growth and repair. Getting to bed before midnight has shown to have an increase in sleep quality. Aim for at least 6 hours of sleep per night, but a good 8 to 10 hours is even better.

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Ice. Ice has been shown to reduce muscle soreness after exercise by constricting blood vessels to slow blood flow. Though ice is a great way to reduce post-workout swelling and pain, it does not aid in long-term recovery[ix]. Some athletes take a quick dip in an ice bath; if that seems a bit intense, simply applying ice packs will do the trick. The research is still out on the amount of time for ice application, but a good rule is 10 minutes.

 

Heat. Heat therapy is a good follow up to ice, but never apply heat directly to an injury. If you suspect an injury over general soreness, grab the ice pack[x].  If no injury has occurred, heat is a great way to reduce muscle soreness after a strenuous workout. Once the ice has reduced swelling, you can apply heat for 15 minutes to reduce post-workout muscle soreness. Heat can even be applied later in the day or before bed.

Source: http://paininjuryrelief.com/exercise-induced-muscle-soreness/#ixzz3ERnOajX2

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