WHAT IS THE BEST WAY TO RECOVER AFTER A WORKOUT OR EVENT TO REDUCE MUSCLE SORENESS:

After every workout and competitive event first consume nutrients and liquids to restore vital fuel for recovery. Water is a must to rehydrate the body and tissue. There is a 45 minute window post workout where protein is needed to fascilitate muscle growth and tissue repair. Perform a thorough cool down with jogging and walking to allow the body to flush out by-products of muscle metabolism. This is followed by a stretching and foam rolling routine designed to return the muscles to their normal resting length and “wring out” waste in and around the muscle tissues and vascular system. 10 minutes is fine. Next is the recovery effort. Specific massage techniques designed to relax the muscles and further flush out the system can be performed. Finally ice therapy is applied to any sore or painful areas to reduce inflammation and the micro-tears or swelling in the tissues that causes spasm and soreness so they are ready for their next event.