Top 8 Causes of Poor Muscle Recovery and Tips for Faster Healing

It’s a familiar scenario for anyone who trains hard: You crush a workout or competition, only to dread the days ahead as your body recovers. Soreness sets in, leaving you feeling stiff and fatigued. As you move through your days, you find even simple tasks challenging. When it’s finally time to hit the gym again, you’re still sore and not looking forward to it. You wonder, why does recovery have to be so complicated? You may be surprised to learn that you have some control over how your body responds to strenuous activity. From sleep and nutrition to the best recovery tools for athletes—like massage guns, compression therapy, and cold plunges—there are effective ways to speed up recovery. This article will explore the various causes of poor muscle recovery. Understanding these causes will help you take steps to recover faster, feel less sore, and bounce back stronger after workouts so you can train consistently and reach your fitness goals without setbacks.
‍
One of the best ways to improve muscle recovery is to use Pliability’s mobility app. This valuable tool will help you feel less sore and bounce back faster after tough workouts, allowing you to stick to your training schedule and reach your goals.

Why is Muscle Recovery Important?

Muscle recovery is your body's way of adapting to the stress of exercise. When you work out, you create microscopic tears in your muscle fibers: microtrauma. This isn’t harmful but essential for growth and strength gains. 

During recovery, your body kicks into high gear. Satellite cells, the unsung heroes of muscle repair, rush to the scene. These muscle stem cells fuse to the damaged fibers, helping to repair and rebuild stronger muscles. This intricate dance of damage and repair ultimately increases strength and muscle growth. 

The recovery cycle is essential for several reasons: 

• Allows muscles to repair and grow stronger
• Replenishes energy stores in your muscles
• Reduces inflammation and soreness
• Helps prevent injury from overuse

The Genetic Connection

Many athletes experience poor muscle recovery, with genetics playing a significant role. Up to 70% of recovery variation can be attributed to our DNA. While some aspects of recovery are beyond our control, understanding the genetic factors can help optimize recovery. Research has identified genetic variants in collagen-encoding genes, muscle tissue genes, and immune system genes that influence recovery rates from exercise-induced muscle damage. 

Interestingly, even genetic variants linked to recovery may be influenced by lifestyle choices, such as how intensely an individual trains. For example, a person with a genetic variant linked to muscle power may experience more muscle damage and more prolonged recovery, but this is often a result of their higher intensity efforts, not the genetic variant alone.

The Effects of Age

Age is another factor out of our direct control. Living, eating, and training right can stave off many of the worst effects of aging. A sedentary 70-year-old will recover from a workout far more slowly (if he or she can be cajoled into training) than a 70-year-old master athlete. But time does tick on. 

Following training that fatigues but doesn’t damage the muscles, like easy cycling, light weight training, or a sub-aerobic threshold jog, older athletes recover muscle function and performance at similar rates to younger athletes. After intense exercises that damage the muscles, such as: 

• Sprints
• Heavy lifting
• Intervals
• Longer race-pace runs

Other Factors Affecting Muscle Recovery

Other factors, while preventable and modifiable over the long haul, inexorably inhibit workout recovery once they’re in place: 

• If you’re sick, you won’t recover as quickly. Illness diverts some resources that would otherwise be used to recover from training. 
• If you have heart disease, you’ll recover more slowly. In one study, having heart disease was the most significant predictor of a slower rate of heart rate recovery after exercise. 
• If your hormones are out of whack, you’ll likely recover more slowly. Hormones are the messengers and managers that tell our cells what to do. That includes: 
  
  • Muscle repair
  • Hypertrophy
  • Fuel replenishment
  • Inflammatory signaling
  • Other cellular functions related to recovery

Related Reading

• What Is Active Recovery
• Why Is Recovery Important for Athletes
• Is Yoga Active Recovery
• Should You Be Sore After Every Workout
• Calves Sore After Running
• Which Muscles Recover the Fastest
• Why Are Ice Baths Good for Muscle Recovery
• What to Do on Recovery Days
• Why Is It Important to Include Recovery Time in a Workout Program?
• What to Drink for Muscle Recovery

8 Causes of Poor Muscle Recovery You Can Control

1. Stress: A Silent Enemy of Muscle Recovery

Stress from traffic, a disliked job, procrastination, or even exercise can significantly impact our recovery. Research has shown that mental stress, in particular, impairs recovery from exercise-induced stress. In a study, 31 undergraduates were assessed for stress levels and engaged in a heavy strength workout. 

One hour after the workout, those in the high-stress group had regained only 38% of their leg strength, while those in the low-stress group had regained 60%. While some stress is unavoidable, much of it is self-inflicted, and without proper management, it can hinder recovery. Avoid creating unnecessary stress and take steps to manage it effectively.

2. Poor Sleep: The Recovery Killer

Sleep debt significantly impairs exercise recovery through two main mechanisms: 

• It raises cortisol levels
• Reduces testosterone production
• Inhibits muscle protein synthesis; 

and it disrupts slow-wave sleep, the stage crucial for: 

• Growth hormone release
• Tissue healing
• Muscle rebuilding

Chronic sleep deprivation is linked to muscle atrophy, increased nitrogen excretion, and decreased muscle strength. It also elevates the risk of injuries by impairing balance and postural control. While occasional poor sleep may not have a major impact, chronic sleep deprivation is a serious recovery hindrance. Establishing a consistent sleep hygiene routine is key to preventing long-term recovery issues.

3. Nutrient Deficiencies: Are You Fueling Your Recovery?

Active individuals require higher micronutrient intake due to the increased demands of exercise and recovery. 

Key nutrients depleted by exercise include:

• Zinc: Essential for testosterone production, which aids in muscle building and strength development. Exercise increases zinc needs, and supplementation can help restore hormone levels.
• Magnesium & Electrolytes: Magnesium supports energy production, oxygen uptake, and electrolyte balance, but is often lost in sweat during exercise. While other electrolytes like sodium and potassium are easier to obtain, magnesium deficiency is a common concern for recovery.
• Iron: Intense exercise depletes iron, crucial for red blood cell formation, oxygen transport, and immune function. If not addressed, this can lead to exercise-induced anemia.

Ensuring adequate intake of these nutrients is vital for effective recovery and optimal performance.

4. Soreness: Getting Past the Pain

Post-workout delayed-onset muscle soreness, or DOMS, is no joke. While many of you reading this probably enjoy DOMS and take it as feedback for a job well done, it’s a hurdle that many beginners never move past. 

They join a gym, do a workout, feel great, go to bed feeling awesome, sleep like a baby, then wake up and find they have the bipedal capacity of a three-month-old. They can barely walk, lifting their arms to brush their teeth in agony. Walking downstairs is out of the question. Some will move past the DOMS and get back into the gym. Many will not.

5. Low Fuel Availability: Are You Replenishing Energy Stores?

Exercise depletes energy, which must be replenished to recover and prepare for the next workout properly. The type of replenishment needed depends on the exercise performed. Replenishment isn’t necessary for low-intensity activities like hiking or light cycling that primarily burn fat. After high-intensity sessions like a CrossFit workout, replenishing glycogen stores is crucial.

A common challenge for those trying to lose weight is balancing calorie intake with intense exercise. Inadequate calories combined with intense workouts can trigger a “starvation” response, reducing anabolic hormones and hindering muscle growth. This can lead to muscle atrophy and fat retention, impairing recovery and progress. A balanced approach to nutrition and exercise is key for optimal recovery.

6. Alcohol: A Recovery Setback

Drinking directly impairs muscle protein synthesis, the essential step in muscle recovery and adaptation to training. Moderate or “social” drinking is probably safe (just don’t use alcohol as a post-workout recovery drink). Still, even just a single day per week of binge drinking is linked to 4x the risk of sarcopenia, or muscle-wasting. It’s hard to recover from your workouts if your muscles are atrophying. 

Oddly, drinking directly after a training session also increases testosterone levels. One theory is that testosterone levels rise after drinking because it becomes less bioavailable; your muscle cells’ resistance to testosterone increases, so it just circulates and gives “false” readings.

7. Overtraining: Are You Pushing Your Limits Too Far?

Overtraining results from pushing your body too hard without getting enough rest. It happens when the intensity and frequency of your workouts exceed your body’s ability to recover. It can cause: 

• Chronic fatigue
• Poor performance
• Continuous muscle discomfort

Recognizing and Preventing Overtraining: Key Strategies for Sustainable Performance

Constant tiredness, irritability, and recurring injuries are signs of overtraining. To prevent overtraining, include: 

• Rest days in your training regimen
• Adjust the intensity of your workouts
• Pay attention to your body’s cues

Ensuring a balance between training and rest helps your body: 

• Recover properly
• Improving overall performance
• Reducing the risk of injuries

8. Infrequent Workouts: Why You Need to Stay Consistent

Are you a “weekend warrior” who jumps into intense activities like 10k races, heavy lifting, or mountain climbing after weeks of inactivity? If so, you’re likely familiar with the crippling effects of delayed onset muscle soreness (DOMS), making even simple tasks feel unbearable. 

This approach to working out, going from zero to intense exercise without preparation, can lead to unnecessary soreness and hinder progress. Just like driving, exercising requires a gradual buildup to avoid injury and ensure long-term gains. Extended breaks between workouts undo any progress, making consistency key for effective results.

Related Reading

• Natural Muscle Recovery
• Is Sauna Good for Muscle Recovery
• Is Swimming Good for Recovery
• Benefits of Active Recovery
• How to Speed Up Muscle Recovery
• Active Recovery vs Rest Day
• Active vs Passive Recovery
• Recovery Methods for Athletes
• How to Speed Up Muscle Strain Recovery
• Muscle Recovery Time by Age

How Can I Speed Up My Recovery Rate?

Sleep: The Unsung Hero of Muscle Recovery

When it comes to muscle recovery, sleep is the unsung hero. In deep sleep, your body releases growth hormones that support muscle repair and tissue regeneration. This process is disrupted without sufficient sleep, leading to prolonged soreness and fatigue. 

Here are some ways to improve your sleep quality:  

• Go to bed and wake up simultaneously each day, even on weekends, to maintain your body’s internal clock.  
• Create a relaxing evening routine to let your body know when to unwind. For example, you can read, take a warm bath, or perform relaxation techniques.  
• Make sure your sleep space is cozy, peaceful, and dark. Use earplugs, blackout curtains, or a white noise machine if necessary.  
• Avoid screens for at least an hour before bed since the blue light they emit can disrupt your body’s normal circadian rhythm.  

Nutrition: Your Body's Building Blocks

Optimizing nutrition is crucial for enhancing your recovery rate and overall performance. What you eat directly affects how well your body repairs and rebuilds after physical exertion. 

Here are some key nutritional tips:  

• Ensure you get enough protein to help with muscle growth and repair. Eat a diet rich in: 
  
  • Lean meats
  • Fish
  • Eggs
  • Beans
  • Nuts
• Eat complex carbohydrates, such as whole grains, fruits, and vegetables, to top off glycogen stores and provide the energy you need for recuperation and subsequent exercises.  
• Drink plenty of water throughout the day to stay hydrated. Adequate hydration facilitates the transportation of nutrients and the removal of waste materials.  
• To boost hormone production and overall cell health, include healthy fats, such as: 
  
  • Avocados
  • Nuts, seeds
  • Olive oil

• Eat a balanced diet of fruits and vegetables to ensure you get all the necessary vitamins and minerals, including: 
  
  • Zinc
  • Magnesium
  • Vitamin C
  • Vitamin D

Training Strategies: Don't Go Overboard

Balancing exercise intensity with adequate rest is key to enhancing your recovery rate and preventing overtraining. 

Implementing effective training strategies can help you achieve this balance:  

• Schedule rest days regularly to allow your muscles to repair and grow. These rest days are essential for lowering the risk of injury and preventing burnout.  
• Alternate between high-intensity and low-intensity workouts to avoid overtaxing your body. This variation helps maintain progress without overloading your muscles.  
• On rest days, incorporate low-intensity activities such as walking, yoga, or gentle stretching. Active recovery promotes blood flow and helps reduce muscle stiffness without adding extra strain. 
  - Pay attention to how your body feels during and after workouts. If you experience persistent fatigue or soreness, it might be a sign that you need more rest or a lighter workout. 
  - Always include a thorough warm-up before exercising and a cool-down afterward. This facilitates post-exercise muscle recovery and helps prime your muscles for action.  

Stress Management: It Matters More Than You Think

Managing stress is essential for enhancing your recovery rate and overall well-being. 

Stress-reduction strategies can significantly accelerate your healing process:  

• Practice mindfulness or meditation daily to reduce stress and promote relaxation. Even a few minutes of deep breathing or guided meditation can make a difference.  
• To help your body unwind, engage in: 
  
  • Progressive muscle relaxation
  • Deep breathing exercises
  • Calming music
• Maintain a healthy work-life balance. Ensure you have time for hobbies, social activities, and things you enjoy, which can reduce overall stress levels.  
• Regular exercise helps reduce stress and improve mood. These activities can effectively manage stress, such as: 
  
  • Yoga
  • Tai chi
  • Brisk walking

Massage: A Time-Tested Recovery Technique

Massage feels great, and the evidence shows that it’s great for recovery from exercise. It alleviates DOMS. It speeds up the recovery of muscle strength and enhances proprioception. It improves central nervous system parasympathetic/sympathetic balance, even if the masseuse is one of those weird back massage machines.  

Cold and Heat Therapies: Temperature Regulation

This form of recovery involves a variety of different techniques involving water temperature. For some, this looks like a cold shower after a workout. For others, it could be cryotherapy or alternating between warm and cold water. 

There has been a variety of research into the effectiveness of these different types of therapy, with many pointing toward the significance of cold and heat therapies in reducing muscle soreness and overall tiredness after intense exercise.  

Compression Garments: The Science of Recovery

These aren’t just for show. A recent meta-analysis of the available research concluded that compression garments enhance muscle recovery after strength training and improve next-day cycling performance. Socks and shorts are among the most popular forms of compression garments. While limited studies have shown their effectiveness, many athletes reduce the time required for muscle recovery.  

Active and Passive Recovery: Methods to Help You Recover

Passive recovery involves complete rest, where minimal physical exertion is made, such as: 

• Reading
• Watching TV
• Simply relaxing

In contrast, active recovery includes light exercise the day after intense workouts to improve blood flow and muscle recovery. Activities like gentle yoga, walking, or a slow, relaxed recovery run can aid muscle repair and reduce soreness, ensuring a quicker and more effective recovery.

Related Reading

• Which Magnesium Is Best for Muscle Recovery
• Hot or Cold Bath for Muscle Recovery
• Benefits of Massage Gun
• Foam Roller Benefits
• Chocolate Milk for Muscle Recovery
• How to Speed Up Muscle Strain Recovery in Back
• Active Recovery Workout
• Active Recovery Stretches
• Workout Recovery Tools
• Best Recovery Tools for Runners
• Best Vitamins for Muscle Recovery
• Best Foods for Muscle Recovery

Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

What Is Pliability?

Pliability offers a fresh take on yoga, tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to: 

• Improve flexibility
• Aid recovery
• Reduce pain
• Enhance range of motion

Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. 

Unlock Better Movement: How Pliability Enhances Flexibility, Recovery, and Pain Relief in Your Fitness Routine

If you're feeling limited by pain or your ability to move, Pliability aims to complement your existing fitness routine and help you move better. Sign up today to get 7 days absolutely for free on iPhone, iPad, Android, or on our website to improve flexibility, aid recovery, reduce pain, and enhance range of motion with our mobility app.

‍