Are there ways for muscle training beginners to heal muscle soreness faster? A physical therapist explains key points to speed up recovery
"My muscle soreness just won't go away..."
"Is there any way to recover even a little bit faster?"
When you first start muscle training, muscle soreness can linger and affect your next workout.
To put it simply,there is no way to cure muscle soreness instantly, but there are things you can do to speed up recovery.
In this article, I will explain the key points for recovering from muscle soreness faster, from the perspective of a licensed physical therapist.
Conclusion | The three keys to recovery: "Diet, Sleep, and Light Exercise"
Muscle soreness is a reaction that occurs during the process of repairing muscles damaged by training.
If you want to speed up recovery,
consume sufficient protein
ensure you get enough sleep
move your body lightly
It is important to be mindful of these three things.
Recovery Point 1: Consume plenty of protein
Muscles are repaired using protein as the building material.
Be conscious of your protein intake not only after muscle training but also in your daily meals.
It is recommended to incorporate meat, fish, eggs, and soy products into every meal.
Recovery Point 2: Make sleep your top priority
Muscle repair progresses while you are sleeping.
If you are sleep-deprived,
recovery will be delayed
fatigue will remain
Your next performance will decline
and other such effects are likely to occur.
As a general guideline, ensure you get 7 to 9 hours of sleep.
Point 3 for speeding up recovery: Move your body lightly
Rather than staying completely still because of muscle soreness,
walking
light stretching
slow cycling
and other light exercises can promote blood flow and make it easier to move your body.
However, if the pain is severe, be sure not to overdo it.
Things to avoid overdoing
Muscle soreness will not be dramatically cured just by the following methods.
Long-duration massage
Excessively intense stretching
Forced high-weight training
It is important to prioritize recovery according to your body's condition.
Perspective of a licensed physical therapist
While muscle soreness is proof that you worked hard, continuing to train while ignoring recovery can cause your form to break down and lead to injury.
Beginners, in particular, should value their 'recovery days' just as much as their 'training days'.
For those who want to support their recovery
For muscle recovery, getting enough protein every day is essential.
"I'm too busy with work to get enough from meals alone..."
For those people, using whey protein is an easy way to supplement your protein intake.
I also recommend that beginners start by choosing a protein that is easy to stick with.
▶ Click here for whey protein recommended for beginners
For those who want to balance their nutrition
For recovery from muscle soreness, not only protein but also carbohydrates, vitamins, and minerals are important.
"It's hard to prepare a well-balanced meal every day..."
If you feel this way, using a high-protein, low-fat meal delivery service is one option.
▶ Click here for meal delivery services that make it easy to balance nutrition
Summary
To heal muscle soreness faster,
get plenty of protein
get enough sleep
promote blood flow with light exercise
It is important to be mindful of these three things.
Rather than rushing and overdoing it, prioritizing recovery will ultimately make it easier for your muscles to grow.
📚 100-Article Roadmap for Muscle Training Beginners
To help strength training beginners acquire knowledge efficiently, we have published 100 articles in a roadmap format.
▶ [Archived Version] 100-Article Roadmap for Strength Training Beginners | Explained clearly from scratch by a licensed physical therapist
By reading them in order, you can build up your knowledge and continue strength training without strain.
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