Understanding Muscle Recovery

How to speed up muscle recovery

Muscle recovery is an essential aspect of any fitness routine. Without proper recovery, the muscle fibers may not heal and grow, leading to muscle soreness and fatigue.

Fortunately, there are several ways to speed up muscle recovery, some more old school such as low level activity for increased blood flow, a foam roller or mobility-stretching session. Massage therapy and foam rolling are effective techniques to decrease muscle soreness and speed up muscle recovery.

Increasingly we see a shift to gyms offering a range of specific gym equipment and even facilities geared for recovery. These areas are where you need to be in your post-workout phase or recovery days in other words!

In this article we look at gym equipment such as percussion therapy guns and body vibration therapy plates, as well as gym facilities for muscle recovery such as infrared saunas and ice baths

Firstly, what is Delayed Onset Muscle Soreness (DOMS)?

Delayed onset muscle soreness (DOMS) refers to the pain and discomfort experienced in muscles after strenuous physical activity. It typically occurs 24-72 hours after exercise and is caused by microscopic damage to muscle fibers.

Why is DOMS so common amongst regular gym-goers?

High-intensity workouts such as weightlifting, running, and plyometrics are most likely to provoke DOMS and muscle aches.

The muscle soreness can be accompanied by stiffness, reduced mobility, and weakness, in some cases making it difficult to perform daily activities, such as walking down stairs, with aching muscles or putting on a shirt without groaning. Sound familiar to anyone?

To alleviate the pain associated with DOMS, various techniques are available. Massage is one of the most effective ways to reduce sore muscles. It can help increase blood flow, reduce inflammation, and promote muscle recovery.

Using a vibration plate is another technique that has gained popularity in recent years. The rapid vibrations stimulate blood flow and help to reduce soreness.

In addition to massage and vibration plates, mobility exercises can also be helpful in reducing DOMS. Stretching, yoga, or foam rolling can increase blood flow, reduce muscle tension, and improve flexibility.

What is Muscle Recovery?

Muscle recovery is the process by which the body repairs and rebuilds muscle tissue after intense exercise or physical activity. During exercise, muscle fibers undergo micro-tears, leading to muscle soreness and fatigue. The recovery process involves the repair and rebuilding of these muscle fibers, making them stronger and more resilient over time. Understanding muscle recovery is essential for athletes and individuals who engage in regular physical activity, as it can help improve performance, reduce muscle soreness, and prevent injury.

When you push your muscles to their limits, they experience tiny tears that need time to heal. This healing process is what ultimately makes your muscles stronger and more capable of handling increased stress. However, without proper recovery, these micro-tears can lead to prolonged muscle soreness and even injury. By prioritizing muscle recovery, you can ensure that your muscles are adequately repaired, reducing muscle soreness and enhancing your overall fitness journey.

Creating a Recovery-Friendly Gym Environment

Gym Layout and Design

Creating a recovery-friendly gym environment is crucial for promoting muscle recovery and overall well-being. A well-designed gym layout can help reduce muscle soreness and improve blood flow, making it easier for individuals to recover from intense exercise. Consider the following design elements when creating a recovery-friendly gym environment:

• Ample Space for Stretching and Foam Rolling: Ensure there is enough room for individuals to perform stretching exercises and use foam rollers comfortably. This space should be easily accessible and equipped with mats and foam rollers.

• Access to Cold and Heat Therapies: Incorporate facilities such as ice baths and sauna rooms. These therapies can help reduce inflammation, improve blood flow, and accelerate the recovery process.

• Comfortable Seating Areas for Rest and Relaxation: Provide areas where individuals can sit and relax after their workouts. Comfortable seating can encourage complete rest and recovery.

• Easy Access to Hydration Stations and Nutrition Bars: Hydration and proper nutrition are key components of muscle recovery. Ensure that gym-goers have easy access to water stations and healthy snacks.

• Calming Colors and Lighting: Use soothing colors and soft lighting to create a relaxing atmosphere. A calm environment can help reduce stress and promote relaxation, aiding in the recovery process.

By incorporating these design elements, you can create a gym environment that supports muscle recovery and enhances the overall workout experience.

Essential Equipment for Muscle Recovery

Having the right equipment can make a significant difference in promoting muscle recovery and reducing muscle soreness. Here are some essential equipment for muscle recovery:

• Foam Rollers: Foam rollers are excellent for improving blood flow, reducing muscle tension, and promoting relaxation. They can be used on various muscle groups to alleviate soreness and enhance flexibility.

• Massage Guns: These devices provide percussive therapy to target muscles and soft tissues. By delivering rapid pulses, massage guns can improve blood flow and reduce muscle soreness, making them a valuable tool for recovery.

• Compression Boots: Compression boots use intermittent pneumatic compression to promote blood flow and reduce muscle swelling. They are particularly beneficial for athletes who need to recover quickly between intense workouts.

• Vibration Recovery Tools: These tools add oscillating pulses to the rolling motion, boosting the effectiveness of the massage and promoting better blood flow. They can help reduce muscle soreness and improve overall recovery.

• Red Light Therapy Devices: Red light therapy exposes muscles to low levels of non-toxic red or near-infrared light. This therapy can improve energy production, reduce inflammation, and promote recovery, making it a valuable addition to any recovery routine.

By incorporating these equipment into your gym routine, you can promote muscle recovery, reduce muscle soreness, and improve overall performance. Remember to always listen to your body and take regular breaks to allow for complete rest and recovery.

Percussion therapy in gym design

One popular option is percussion therapy, which involves the use of a massage gun to apply rapid and intense pressure to the muscles.

This technique helps to increase blood flow and reduce muscle tension, thereby speeding up the muscle repair process.

Percussive therapy is a type of massage that uses a percussion gun to provide rapid, high-frequency pulses to sore muscles.

This therapy is known to have several benefits for people who have muscle pain, stiffness, and mobility issues.

It aims to reduce muscle soreness, improve blood circulation, and ideally, in the medium-term, increase range of motion.

Percussion therapy also helps to break down scar tissue and adhesions that can cause pain and stiffness in the muscles (see DOMS above).

How to Use a Deep Tissue Massage Gun

To use a deep tissue massage gun in a gym or at home, it's important to first ensure that the device is charged and you have ideally read the instruction manual!

Brands such as Theragun provide a dedicated app with 'recovery sessions' pre-programmed for you, taking away any worries you may not be doing it right.

Anyway, back to the self massage, next identify the area of the body where you want to focus the massage, typically this is going to be where you are most sore or stiff!

For deep tissue massages, it's recommended to choose a lower speed setting on the massage gun and apply pressure gradually. Move the massage gun slowly over the affected area, focusing on any sore or tight spots.

It's important to note that using a massage gun should not cause pain or discomfort. If you experience any real discomfort, adjust the speed or pressure accordingly. A little discomfort is normal, you'll have to get over that but actual pain is a big no.

Theragun case study

Theragun was founded in 2008 by Dr. Jason Wersland, who was looking for a way to alleviate his own chronic pain.

He designed a percussive therapy device that used a unique combination of frequency, amplitude, and torque to provide deep muscle relief.

This device was the first Theragun, and it would go on to gain popularity among (sponsored?) athletes and gym enthusiasts.

Today, the brand sells several different models of massage guns, such as the Theragun Pro, the Theragun Elite, and the Theragun Mini.

Each of these devices is designed to offer targeted relief to specific areas of the body and help users recover more quickly from intense workouts or injuries.

Whole body vibration therapy plates in gyms

Vibration plates are becoming increasingly popular in gym settings due to their potential health benefits, particularly for workout recovery. One such benefit is improved muscle recovery.

When used after a workout, vibration plates can help reduce the soreness and stiffness commonly experienced in muscles.

This is because the vibration stimulates blood flow and oxygen delivery to the muscles, which aids in their repair and recovery.

Additionally, vibration plates can improve flexibility, balance, and overall muscle strength, by engaging the muscles in a unique way that traditional exercises may not.

Another potential benefit of using vibration plates in a gym context is increased bone density.

The mechanical stimulation produced by the vibration plates has been shown to increase bone mass and bone mineral density, and potentially reduce the risk of fractures. This is particularly important for older individuals or those with osteoporosis.

Finally, vibration plates may also have benefits for weight loss and circulation. By stimulating muscle contractions and increasing blood flow to muscle tissue, they can potentially improve metabolism and aid in fat burning. Additionally, the increased circulation can benefit overall cardiovascular health.

Power Plate case study

Power Plate is a well-known brand in the fitness industry that sells a range of vibration plates and accessories.

The company's primary product is the Power Plate, which is a vibrating platform used for muscle recovery, improved strength, and increased flexibility.

It is designed to stimulate the muscles with high-frequency vibrations, causing them to contract and relax rapidly.

Power Plate also sells a range of accessories like resistance bands, mats, and rollers that complement their vibration plates.

Power Plate was founded in 1999 by Dutch Olympic coach Guus van der Meer. The idea behind the product emerged when van der Meer was looking for a way to help athletes recover from injuries quickly.

He discovered that using vibrations could be an effective method to stimulate muscle growth and speed up recovery times.

Power Plate is now owned by Performance Health Systems, a global leader in rehabilitation and wellness products.

Foam rollers and massage balls IN GYMS

Foam rollers are an effective tool for muscle recovery and relieving muscle soreness after intense exercise, assuming one knows how to use them properly!

To use a foam roller, start by positioning the roller under the muscle group you want to target, be that your lower back, obliques, quads, glutes or hams for example. Slowly roll back and forth over the roller, applying pressure to any tight or sore areas.

Use your body weight to control the intensity of the massage. If you find a particularly tight or sore spot, pause and hold the pressure for 10-30 seconds until you feel the muscle release.

Do massage balls do the same thing as foam rollers?

In addition to foam rollers, massage balls can also be used for muscle recovery and soreness relief. Massage balls are smaller and more targeted than foam rollers, making them ideal for getting into specific areas like the glutes or hamstrings.

Use the same rolling technique as with a foam roller, placing the massage ball under the targeted muscle and applying pressure as needed.

It's important to note that while foam rolling and massage balls can be effective in reducing muscle soreness, they should not replace proper warm-up and cool down techniques, rather we see the as being supplemental tools to deploy little and often.

integrating Contrast bathing in gym facility design

We previously wrote an extensive blog article dedicated to the rise of contrast bathing studios around the world,see that article here.

Contrast bathing is a fitness trend with an ancestral health edge to it, just like primal fitness, the paleo diet and intermittent fasting.

This technique involves alternating between hot and cold water immersion to improve blood circulation and reduce inflammation in the muscles.

How to practice contrast bathing safely

To use contrast bathing for muscle soreness and recovery, start by filling two tubs (or at the vest least buckets!) - one with cold water and the other with hot water.

The hot water temperature should be around 100-104°F, while the cold water temperature should be around 60-68°F but just make sure it one is uncomfortably cold and the other seriously warm and toasty and it'll work fine.

Start by immersing your body in the hot water (or a hot shower) for 3-4 minutes, followed by at least one minute of cold water immersion, two to five minutes would be even better.

Repeat this cycle 3-4 times, ending with cold water immersion. This will help to increase blood flow to the muscles, which will promote healing and reduce soreness.

It is important to note that contrast bathing is not recommended for individuals with certain health conditions such as diabetes or high blood pressure. It is also important to gradually increase exposure to hot and cold water to avoid injury.

Red light therapy for recovery

We previously wrote an entire blog article about the benefits of red light therapy for muscle recovery in a gym design context, see here.

In summary though, red light therapy has been found to be effective in reducing muscle soreness and promoting recovery after exercise.

Once you have a red light therapy device, place it about six inches from the area of your body that is sore or needs help in recovery. Keep the device in place for about 15 minutes, or as recommended by the manufacturer.

Why use red light therapy?

Red light therapy is especially beneficial for those who engage in regular exercise or go to the gym for heavy lifting, intense cardio or HIIT sessions as it helps to increase blood flow to the muscles, which can reduce inflammation and promote healing.

It also helps to reduce pain and stiffness, making it easier to get back to your regular exercise or workout routine and to go at it once more!

That said, there is and never has been a silver bullet, red light therapy should not be used as a substitute for proper rest and active recovery beforehand.

In the end, it is your responsibility to go just hard enough to maximize your gains without jeopardizing your recovery time - frequency and consistency are too important in that sense!

So be sure to give your body enough time to rest and recover after a workout, and incorporate red light therapy as an additional treatment option to aid in the process. It is in other words, one more tool in your tool box!