To help your muscles recover after sports or exercise you should make sure you warm up properly first, then make sure you get adequate rest, sleep, hydration and nutrition afterwards. Of the therapies you can use to help, both professional massage and vibration massage have been scientifically shown to work very well. Other popular therapies such as ice/cold, contrast baths, compression garments and active recovery have been shown to only give small and inconstant benefits.
In this article we will go over why you get sore and what your body needs to recover. We’ll discuss each of the therapies and things you can do help, then finish by outlining a simple program you can use to reduce your post exercise soreness.
Why you get sore after sports or a workout
What your muscles need to help recover faster
The basic things you need to do to help your muscles recover faster
Therapies you can use to help your muscles recover faster
Summary and recommendations