EFFECTIVE WAYS TO RECOVER AFTER LONG RUNNING

running
running

Properly chosen and consumed food after a workout not only help to nourish the body, but also to recover faster after physical activity. The sooner you recover from your last workout, the sooner you can prepare your body for new challenges. With regular, intense, and smart training and nutrition, you can achieve great sports results. Yes, it has long been known that nutrition plays a very important role in this area, but what other factors can help the body recover faster after difficult exercising?

Innovations and Conventional Methods

Something new, something better, and more efficient is constantly emerging in science, technology, or any other field. A similar situation exists in the field of sports as new and more effective ways of training or recovering are being invented. What worked 30 years ago, the same is still valid today, as a result, hard workouts, good rest, and proper nutrition are still the key to achieve your goals. But there are things that stay “behind the scenes” that can help you recover faster, such as ice, EMS – muscle stimulation with electrical impulses, and cryotherapy.

Ice

While this is far from an innovation, it is impossible not to mention ice. Ice has been, is and will probably be a great way to recover faster. Ice perfectly restores muscles after intense training and can also protect against injuries. While there are many different uses for ice, here are some of the simplest.

Freeze the water in a regular plastic water bottle, put it under your feet and roll it. This helps to reduce various foot pains and general tension. This type of ice treatment is perfect for basketball players, and runners when the legs and feet get a lot of load. Another way is to fill the cardboard cup with water and place in the freezer until the water turns to ice. Then remove, tear off the top of the cup and massage the ice to a sore or swollen joint.

Muscle Stimulation with Electric Impulses

Electric muscle stimulation (EMS) is becoming increasingly popular. Electrical muscle stimulation devices can improve blood circulation and that helps to relieve muscle aches and cramps and to prepare muscles faster and more efficiently for the next workout. The best-known brands of EMS devices are Normatec, PowerDot, MarcPro. However, it is natural that the products of the most famous manufacturers cost the most. Lesser known but cheaper EMS devices are also easy to find online.

Cryotherapy

Cryotherapy is an area of ​​physiotherapy that includes treatments for cold and low-temperature pain relief. Although cryotherapy was used as early as the 17th century, the procedure is not well known to the public to this day. Cryotherapy treats damaged tissues, inhibits the body’s inflammatory processes, muscle pain and cramps. It is logical that such a procedure can help to recover faster and more efficiently after exercise.

Cryotherapy
Cryotherapy

Cryotherapy requires special devices. One such device is a cryogenic chamber, abbreviated simply as a cryochamber. During the procedure, the air temperature in the latter drops on average to -184 degrees Celsius. The procedure usually takes 2-3 minutes. Such a low temperature is achieved by using liquid nitrogen. With the help of the latter, the human body is exposed to dry and cool air flow in the chamber. The procedure is safe and painless, so there is really no need to worry.