My 5 best muscle recovery methods 🤔

Can't see this email? [View in Your Browser](   [Ulisses Banner](   Hey {NAME}, We all love training hard, but nobody likes DOMS! Muscle soreness can make life miserable and even mean you skip a planned training session because you haven’t recovered yet.   WHAT IS DOMS? DOMS stands for delayed onset of muscle soreness. It’s the sore or stiff feeling you get in your muscles 24-48 hours after a big workout. Sometimes it happens when you’ve done a big heavy weights session. But it can also happen if you do an unusual type of workout, like going for a long bike ride or kayaking.   WHAT CAUSES DOMS? Training creates tiny tears in your muscles, and DOMS is the feeling of these microscopic tears plus the body’s response to fixing them. That’s why DOMS usually starts 48 hours after your workout and can stick around for a couple days.   HOW CAN YOU PREVENT DOMS? If you train hard, you should expect to feel sore sometimes. But there are a few ways to reduce DOMS and recover from it when it happens. Warm up properly – do a dynamic warm up to prepare your body for the main workout and reduce the chances of DOMS Progressive overload – it’s important to keep pushing hard in training, but your program should build you up gradually Training frequency – DOMS is more likely if you have big gaps between training sessions or body part training     MY BEST RECOVERY METHODS Here are my five best recovery methods so you can get back out there and train even harder tomorrow! STAY HYDRATED Sports massage is a relaxing way to ease out tight spots and help you feel better. Ask the therapist to work on painful areas but tell them not to create any further inflammation. HAVE A WARM BATH Warmth is a great way to increase circulation to speed up recovery from DOMS. Take a warm bath and add some Epsom salts which are a form of supplemental magnesium. This will help you sleep, too! SOFT TISSUE WORK There are plenty of ways to ease DOMS at home without needing a massage. Use a foam roller on painful areas and follow this up with some stretching. Or use a lacrosse ball or physio ball to get into tight muscles. A short mobility session will help too (there are plenty on YouTube). GET A SPORT MASSAGE Sports massage is a relaxing way to ease out tight spots and help you feel better. Ask the therapist to work on painful areas but tell them not to create any further inflammation. LIGHT EXERCISE DOMS might make you want to sit on the couch, but it’s best to stay moving. Go for a walk or do some very light exercise to help your muscles recover. GET A GOODNIGHT'S SLEEP DOMS is definitely worse when you haven’t slept well. Aim for 7-9 hours and have a nap if DOMS is really causing discomfort. Sleep will help your body relax and recover from training and it’s also a key time for anabolic hormones like HGH and testosterone. FOLLOW ULISSES ________________________ [Facebook]( [Instagram]( [YouTube]( No longer want to receive these emails? [Unsubscribe](.