11 Best Natural Muscle Recovery Methods to Speed Up Healing

After a challenging workout, do you find yourself stifling grunts and groans just to get out of a chair? Or worse, are you the type to skip a workout or game altogether just to avoid the pain of sore muscles? Natural muscle recovery is a vital part of rest and best recovery tools for athletes. It helps you bounce back more quickly to your next training session, game, or competition to return to your best without setbacks. This article offers valuable insights into natural muscle recovery to help you reduce soreness and rebuild strength naturally to perform at your best.

Pliability's mobility app is great for reaching your natural muscle recovery goals. It provides routines tailored to your needs to recover faster, reduce soreness, and rebuild strength to help you train harder and perform at your best. 

What is Natural Muscle Recovery and Why it’s Important

Natural muscle recovery is how the body repairs itself after exercise without artificial aids like synthetic supplements or medications. This process promotes muscle growth, reduces soreness, and lowers the risk of injury. 

When you exercise, your muscles endure stress that leads to microtrauma. Your body’s natural recovery process heals this damage, so you can perform better the next time you work out. 

What Happens to Muscles When You Exercise? 

When you lift weights or engage in resistance training, several physiological processes occur in your muscles. These processes contribute to:

‍

• Muscle growth
• Strength gains
• Overall improvements in muscular fitness
  
  

Here’s a breakdown of what happens to your muscles when you lift weights: 

Muscle Fiber Recruitment 

Your muscles are made up of numerous muscle fibers. When you lift weights, the first thing that happens is the recruitment of these muscle fibers. 

Your body activates the smaller and weaker muscle fibers. As the intensity of the exercise increases or as fatigue sets in, larger and more powerful muscle fibers are recruited to assist in the movement. 

Muscle Contraction 

When you lift a weight, your muscles undergo a series of contractions. These contractions occur due to the interaction between actin (a protein) and myosin (another protein) filaments within the muscle fibers. As these filaments slide past each other, the muscle shortens, generating force and allowing you to lift the weight. 

Microscopic Damage 

Lifting weights stresses your muscle fibers, causing microscopic damage to the muscle tissues. This damage is known as muscle microtrauma. The stress from the weightlifting session causes tiny tears in the muscle fibers. 

Inflammation Response 

Following microtrauma, your body initiates an inflammatory response. Inflammatory cells, such as neutrophils and macrophages, rush to the damaged muscle fibers to remove debris and begin the repair process. 

Protein Synthesis 

Muscle repair and growth occur during the recovery phase. To repair the damaged muscle fibers, your body increases protein synthesis. Protein molecules are assembled to rebuild and strengthen the muscle fibers, making them thicker and stronger. 

Hypertrophy 

As you consistently challenge your muscles through weightlifting, the repeated cycle of damage and repair leads to muscle hypertrophy. Hypertrophy refers to an increase in the size and volume of muscle fibers. The individual muscle fibers thicken, resulting in overall muscle growth. 

Strength Gains 

As your muscles adapt and grow stronger, you experience an increase in muscular strength. This is due to a combination of factors, including enhanced neural adaptations (better coordination and recruitment of muscle fibers) and increased muscle cross-sectional area. 

It’s crucial to understand that muscle adaptation and growth take time and consistency. Adequate rest, proper nutrition, and progressive overload (gradually increasing the weights or resistance) are key factors in optimizing muscle growth and strength gains. 

The Importance of Natural Healing Methods 

While synthetic drugs and interventions can offer quick relief from muscle discomfort, they may not always be the best long-term solution. Natural healing methods work harmoniously with the body’s innate healing mechanisms, often with fewer side effects. 

These methods can include:

‍

• Dietary adjustments
• Active recovery techniques
• Natural supplements
• All of these support the body’s recovery processes without synthetic drugs

‍

Embracing natural methods can lead to more sustainable health and fitness and a deeper understanding of one’s body.

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

‍

11 Reliable Natural Muscle Recovery Techniques for Faster Healing

1. Soak it Up: Epsom Salts and Hot Baths

If sore muscles have got you feeling down, try soaking in a hot bath with Epsom salts. Epsom salts, or magnesium sulfate, may help to ease muscle tension and soreness. While research on using Epsom salts is limited, a hot bath can help you relax. The bath's heat is what’s most important; your muscles can loosen up and release tension.

The heat will help dilate your veins and arteries, improving circulation to your muscles and other organs. It just feels great! For added benefits, try Epsom salts infused with aromatherapy. Lavender and eucalyptus have relaxing properties that can enhance your recovery. 

2. Ice It 

Ice therapy is a big thing in the fitness industry and in many sports circles. That’s because cooling your muscles reduces swelling by physically inhibiting blood flow. Then, when you’re done with icing, fresh blood is allowed to return to your muscles with less lactic acid and, therefore, jumpstart your recovery. If done thoughtfully, icing your sore muscles can feel good and help with circulation. It’s worth a try since this is such a low-cost natural option. 

Most professionals recommend icing a painful area for about twenty minutes, then allowing muscles to return to body temperature and repeating a few times, depending on swelling. Ice packs are made for different body parts, so investing in one made specifically for your chronic pain areas might be brilliant. 

3. Warm Baths and Saunas

Warm baths and saunas offer therapeutic benefits that complement cold treatments. Warm water immersion helps to relax muscles, increase blood flow, and promote relaxation. The heat from a warm bath or sauna session can aid in recovery by improving circulation and facilitating the removal of waste products from the muscles. 

Saunas, in particular, provide dry heat that can penetrate deeper into muscle tissue, enhancing flexibility and reducing stiffness. For those who prefer a more humid environment, steam rooms are an alternative that can also help clear the airways, benefiting respiratory function.

4. Foam Roll 

Foam rolling is a discovery you made a few years ago and is still new to many people. Learned a lot about foam rolling during personal training certification, and it’s essential. It’s a form of self-massage that can benefit muscle recovery.

5. Try Muscle Recovery Tea 

If you don’t already drink tea, it might seem odd to think it could help you recover muscle. However, herbs have been used for many ailments for centuries, and some herbal teas can help your body relax and heal more naturally than over-the-counter medicines and relaxants. 

You can keep it simple by opting for calming teas (like lavender and chamomile) or you can go a step further and seek out different herbs known to aid muscle recovery. Not a tea drinker? Try balms, salves, or essential oils!

6. Sleep Like a Champ 

It seems obvious, but we could all improve our sleep quality. Try taking a hot shower before bed and keeping your eyes away from screens for an hour before hitting the hay. Research shows that having our eyes in front of screens with blue light (phones, tablets, etc.) can keep our brains highly active for up to an hour after removing the screens from sight. That means if you check your phone right before bed, your brain waves are still going crazy up to an hour later. 

Try something relaxing but not visually stimulating (reading?) instead. Make sure to do whatever else you need to do for restful sleep (i.e. darken your room). 

Pro Tip: Invest in a high-quality, natural sleep aid.

7. Massage and Self-Myofascial Release 

Massage therapy has long been recognized as an effective tool for muscle recovery. Its multifaceted benefits address both the physiological and psychological aspects of post-exercise rejuvenation. 

One of the primary advantages of massage is its ability to reduce delayed-onset muscle soreness (DOMS) by increasing blood flow to the affected tissues, which facilitates the removal of lactic acid and other metabolic wastes. This enhanced circulation also delivers more oxygen and nutrients, aiding in the repair and rebuilding of muscle fibers. Massage can decrease cortisol levels, the stress hormone, while boosting endorphin levels, improving mood, and reducing pain perception. The mechanical pressure applied during a massage helps break up scar tissue and reduce fascial adhesions, enhancing flexibility and range of motion.

Techniques of Self-Myofascial Release Self-myofascial

The relaxation effect of massage can lead to better sleep quality, which is paramount for muscle recovery. Techniques of Self-Myofascial Release Self-myofascial release (SMR) is a technique that individuals can perform on themselves to replicate the effects of a massage. The foam roller is the most common tool for SMR, but other implements, such as lacrosse balls and massage sticks, can also be used. 

The principle behind SMR is to apply pressure to specific points on the body, aiding in muscle recovery and returning them to normal function. 

‍

• Identify tender areas: Begin by slowly rolling on the foam roller and identifying areas of tension or tenderness. 
• Sustained pressure: Once a tender spot is found, maintain pressure on that point for 20 to 30 seconds. The pressure should be firm but not unbearable. 
• Controlled breathing: Deep, controlled breathing helps to reduce discomfort and facilitate muscle relaxation. 
• Progressive movement: After holding pressure, perform small, progressive movements back and forth over the tender spot to massage the area further. 

‍

Regular practice of SMR can lead to improved flexibility, reduced muscle soreness, and enhanced recovery.

8. Muscle Recovery Foods 

Some foods indeed contain vitamins and minerals that can help your body recover. (You’ve probably heard that bananas are good for sore muscles it’s true!) Choose muscle recovery foods high in potassium (enter banana theory!) and possess other anti-inflammatory properties. Some suggestions are:

‍

• Nuts
• Salmon
• Pineapple
• Ginger
• Blueberries

‍

The healthy stuff will help you in more ways than one – so go for it! What about natural muscle recovery supplements? There are plenty of muscle recovery supplements out there. 

BCAAs (branch chain amino acids) help muscles rebuild more quickly. However, most muscle recovery supplements contain unnatural ingredients. That said, choosing a high-quality supplement for sore muscle recovery is essential. 

9. Hydrate with water and/or a sports drink 

You can’t beat water as your hydration of choice. Healthcare practitioners recommend drinking between one half-ounce and one ounce of water for each pound of body weight. (If you weigh 150 pounds, you’d drink 75-150 oz daily.)

Some sports drinks, including some big sellers, have loads of sugar, so read labels carefully. Your body needs its electrolytes replenished after intense exercise, so it’s not a bad idea to down a low-sugar sports beverage.

10. Active Recovery 

While rest is crucial, engaging in light, low-intensity activity, often called active recovery, can also significantly enhance the recovery process. Activities such as walking, cycling at a leisurely pace, or gentle yoga can help stimulate circulation without placing additional stress on the body. Active recovery promotes removing metabolic waste products, like lactic acid, which accumulate during intense workouts. 

It encourages blood flow to the muscles, delivering essential nutrients for repair and recovery. Gentle movement practices can be beneficial after strenuous workouts or competitions, helping to alleviate soreness and stiffness. They are varied and can be tailored to individual preferences and needs. 

Some common types include: 

‍

• Light Cardio: Activities such as walking, swimming, or cycling at a relaxed pace.
• Dynamic Stretching: Controlled movements that gently take your joints through their full range of motion. 
• Tai Chi: A martial art known for its slow, flowing movements that can enhance balance and calm the mind. 
• Functional Movements: Exercises that involve movements you might do in daily life, such as squats or lunges, performed at a low intensity. 

‍

These practices support physical recovery and contribute to mental well-being by reducing stress and promoting relaxation. Listening to one’s body is key during active recovery. It’s about balancing, allowing enough rest, and incorporating movement that supports recovery. Ultimately, this practice can enhance overall well-being and expedite the recovery process.

11. Yoga and Pilates for Muscle Recovery 

Yoga and Pilates are two disciplines that stand out for their muscle recovery benefits. Yoga combines physical postures, breathing exercises, and meditation to enhance:

‍

• Flexibility
• Strength
• Mental focus

‍

It can be particularly beneficial for recovery as it helps to stretch and lengthen muscles that may have become tight during exercise. The mindful breathing associated with yoga promotes relaxation and stress reduction, essential for recovery. 

Pilates: Strengthening Core Stability and Injury Prevention

Pilates focuses on core strength, posture, and alignment. It is an excellent way to build muscular endurance and stability, which can help prevent future injuries. Pilates exercises are often performed on a mat or using specialized equipment like the Reformer. The controlled, low-impact movements make Pilates an ideal practice for those seeking to recover from muscle fatigue while gently engaging their muscles. 

Enhancing Recovery with Yoga and Pilates

Both yoga and Pilates can be adapted to various skill levels, making them accessible to beginners and advanced athletes. Incorporating these practices into your recovery routine can lead to improved muscle function, reduced risk of injury, and a more balanced approach to fitness.

Integrating active recovery and gentle movement practices such as yoga and Pilates into your routine can significantly enhance muscle recovery. These natural methods support the body’s healing mechanisms, help maintain flexibility, and contribute to overall well-being. Listening to your body and incorporating these techniques can ensure a more effective and holistic recovery experience.

Related Reading

• Is Sauna Good for Muscle Recovery
• Is Swimming Good for Recovery
• Benefits of Active Recovery
• How to Speed Up Muscle Recovery
• How to Get Rid of Sore Muscles Overnight
• Should You Workout When Sore
  
• Active Recovery vs Rest Day
  
• Active vs Passive Recovery
• How to Speed Up Muscle Strain Recovery
• Muscle Recovery Time by Age
• Recovery Methods for Athletes

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

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, and 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. If you're feeling limited by pain or your ability to move, Pliability aims to complement your fitness routine and help you move better.

Sign up today for 7 days free on iPhone, iPad, Android, or our website to use our mobility app to improve flexibility, aid recovery, reduce pain, and enhance range of motion.

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
• Causes of Poor Muscle Recovery
• Active Recovery Workout
• Active Recovery Stretches
• Workout Recovery Tools
• Best Recovery Tools for Runners
• Best Vitamins for Muscle Recovery
• Best Foods for Muscle Recovery

‍

‍

‍