The Ins & Outs of Exercise Recovery

Whether you're starting a new exercise program (like, say, training for a 5k) or you're a seasoned pro, what you do before and after a workout is critical to preventing injury and keeping you feeling your best. Here's a quick look at what preventative and targeted recovery methods can look like.

Preventative Recovery

Warm up your muscles and increase your range of motion with regular stretching and/or yoga. Foam rollers are a great way to target frequent problem areas, like IT bands or tight calves. Regular chiropractic care and therapeutic massages can prevent alignment issues or tight muscles from leading to injury. And of course, proper hydration and nutrition are a must—make sure you're drinking plenty of water (and replenishing electrolytes after more intense workouts) and consume a minimum of 30g of protein within an hour post workout. A BCAA supplement (branched chain amino acid) can also be helpful.

Targeted Recovery

Even when you're careful with your preventative measures, sore muscles can sometimes be inevitable—we push it a little too hard or our form slips up ... or, you know, we're middle-aged and we just sleep wrong one night ;) When that happens, there are a few tricks and tools of the trade that can help. A massage or massage gun can help release tight muscles, while an epsom salt or magnesium bath soak can be great for easing more generalized soreness. Arnica cream or gel can also provide targeted relief, while an infrared sweat or sauna can encourage your body to release the lactic acid buildup that's causing sore muscles in the first place. Some gentle yoga or restorative stretches can help keep things loose after targeted treatments. And of course, heat and ice therapies can help with alleviating discomfort—for persistent issues, like shin splints, you can even try heat therapy before exercise followed by ice therapy afterward for maximum relief.