Training should be done regularly with breaks rather than erratically.
Here are seven essential post-workout practices that will help you recover safely and keep injuries at bay.
Preventing injuries is critical to maintaining fitness and overall health in the long term. After an intense training session, adopting effective post-workout practices can significantly reduce the risk of injury. These practices aid muscle recovery, relieve soreness, and improve flexibility, ensuring that you don't get injured again and are ready for your next workout. Below are seven essential post-workout practices that will help you recover safely and keep injuries at bay.
Dr Aijaaz Ashai, Being Physio, Chair of the IAP West Zone Innovation Committee, says, “As a physiotherapist, when athletes contact us, one of the most common injuries we deal with is post-workout neglect. Training hard is crucial to improving fitness and achieving sporting goals, but how one manages their recovery can determine their progress or not. Proper post-workout practices are vital to avoiding injury, improving recovery and ensuring long-term success.”
Below are 7 post-workout practices that can help prevent injury according to Dr. Ashai:
1. Post-workout stretching
Workouts can be exhausting and lead to muscle stiffness and tension. Post-workout stretches, both static and dynamic, along with foam rolling can help prevent these situations, as well as improve flexibility and reduce muscle soreness.
2. Breaks to refresh
After workouts, it is essential to take short, regular breaks with gentle stretching to help the body transition from intense activity to a resting state and avoid dizziness, strain on the heart and muscles, and muscle stiffness.
3. Hydration
During short breaks, it is helpful to take a sip or two of water to replenish the body and allow for joint lubrication. Consider it an added bonus if your drink has electrolytes. This helps replace fluids lost during training and prevents dehydration. Additionally, including nutrient-rich post-workout meals within thirty to sixty minutes after training maintains energy levels.
4. Rest days
Adequate rest is the cornerstone of injury prevention. Overtraining can lead to fatigue, increased susceptibility to injury, and decreased performance. Make sure you get enough rest between training sessions to allow your muscles to recover and rebuild. This includes getting a good night’s sleep, as it’s essential for overall recovery. Aim for 7-9 hours of sleep per night to aid your body’s repair processes.
5. Recovery methods
Incorporating techniques such as foam rolling or massage to help relieve muscle soreness and promote blood flow can reduce muscle stiffness and improve mobility by targeting trigger points. Cryotherapy is one of the most useful remedies for recovery and preventing lactic acid buildup in the muscles.
6. How to deal with discomfort
Any discomfort or pain after training should be given immediate attention, as ignoring these symptoms can lead to serious injuries. In such cases, it is essential to consult a physiotherapist.
7. Maintain a routine
Training should be done regularly with breaks rather than erratically. Incorporate a variety of exercises into your routine after consulting with your physical therapist, which will help keep your routine interesting and keep you motivated to exercise consistently.
By adopting these seven post-workout practices, you can significantly reduce your risk of injury and promote effective recovery. Make sure you visit a physical therapist regularly and achieve your fitness goals more effectively and safely.
