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Method #1

Epsom Salt Baths


        They work because intense strain on the muscles induces a cortisol response which encourages the breakdown of muscle. Physical exertion also reduces the natural magnesium in our bodies, by taking an Epsom salt bath you absorb replacement magnesium.

  • Fill bathtub with warm water.
  • Add between two and four cups of Epsom salt to the water.
  • Mix the water with your hands and allow the Epsom salt to dissolve.
  • Soak in the bath for about 15 minute but no longer to avoid reabsorbing the toxins eliminated by the Epsom salt.
  • Shower after the bath to rinse the Epsom salts from your skin, as they can dry your skin.

By far the most simple way to relax muscles & reduce inflammation, who doesn't enjoy warm 'recovery' baths?

Method #2

Active

Recovery


           Active recovery is when a person uses low intensity activity as a means to encourage the muscle recovery process after a performance or high intensity training day. Though rest days are important some experts suggest that low intensity movement may be better than just relaxing.


Here are some of the best low intensity exercises for active recovery:


  • Walking → the same muscles used in high intensity can also be activated by just walking, in doing so stimulate not only blood flow but the lymphatic system to reduce the inflammatory toxins
  • Swimming → swimming is a low impact movement that requires the utilization of the entire body to move itself without the demands of gravity or overloading the muscles
  • Cycling → using cycling to increase recovery rates also is low impact on the muscles & in small amounts of time decreases inflammation in the lower body musculature

Though inactivity is a no brainer way to let the body do what it needs to, including active methods that use whole body movement encourage the reduction of post workout inflammation & tension.

Method #3

Foam

Rolling


          Foam rolling is highly beneficial because muscle that are used within high intensity activities can experience higher levels of tightness & tension. Though muscles may relax over time, it's more beneficial to roll them out to increase the circulation to them. For many foam rolling can be painful in the beginning, but this doesn't remove the positive effects of it. Here we've put together a simple list of areas that are great to roll out especially if you're looking for faster recovery & stronger performance.


  • Calf Muscles
  • Hamstrings
  • Glutes
  • Quads
  • IT Band
  • Upper Traps

Really rolling out any muscle that has a high demand in your workouts can help with reducing the total recovery time, thereby increasing your ability to improve your performance.

Extra Tips

Percussive Therapy
Electronic Muscle Stim


For those of you who are serious about recovery like we are we've included 2 more additional methods to speed up recovery times & reduce overall muscle tension.

Percussive Therapy is a relatively new method over the last few years that uses up to 60lbs of force delivered by a motor driven massage gun in order to increase circulation to sore & tense muscles to speed up recovery. Our Percussion Gun the Namirsa Pro is used widely by Physical Therapists, Chiropractors, Massage Therapists, Trainers, & Athletes in order to deliver reliable results.


Check it out here:

https://www.namirsainc.com/products/namirsapro


Electronic Muscle Stimulation(EMS) is a decades old method to passively reduce muscle tension & lactic acid build up by using low frequency electric pulses to stimulate circulation. Not only is it effective to reduce tension & speed up recovery, but it easily accesses deeper tissues that otherwise would require more pressure to reach.  Our EMS machine is the Nampad Pro, which is also used widely by those in the rehabilitation, relaxation, & recovery spaces allowing maximum recovery with 0 load.


Check it out here: 

https://www.namirsainc.com/products/nampadpro


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