Post-Workout Trends for Well-being

Young adult female in a tub filled with water and ice.

For the best exercise results, it’s not only what you do during workouts that matters but also what happens afterward. Your muscles need a chance to recover after intense exercise. To do this, start with staying hydrated and eating healthy foods. If you’re interested in exploring more innovative strategies, here are three methods you might want to consider.

1. Cold Plunges

Taking an ice bath after a workout helps boost recovery, reduce muscle soreness, and decrease inflammation (swelling). It’s typically used after bouts of high-intensity exercise. Research suggests that soaking for about 15 minutes or less can be beneficial. 

Keep in mind that this could also be risky for some people. Check with your healthcare provider before taking the plunge if you have a heart condition.

2. Foam Roller

Foam rollers are lightweight foam cylinders used in floor mat exercises that target specific areas of the body. Slowly rolling an area, such as the calves or mid-back, over the foam roller may help to:
  • Ease muscle tightness
  • Improve flexibility
  • Decrease pain 

Ask a personal trainer, fitness class instructor or physical therapist to show you how to do roller moves correctly. If you have a health condition, such as heart or kidney failure or a bleeding disorder, talk with your provider first.

3. Massage Gun

These handheld devices deliver rapid bursts of forceful taps for a deeper massage. Using a massage gun may improve exercise results in some people. Many of the devices have adjustable speeds and attachments so you can customize the experience.

This type of massage isn’t appropriate for everyone. Discuss it with your provider, especially if you have arthritis, osteoporosis, high blood pressure, or varicose veins.

Sleep Better, Recover Faster 
It can be fun to try new recovery tactics, but the most effective tool to rebuild muscle and replenish energy is something you may already be doing: getting a good night’s sleep. If you struggle, though, with falling asleep and staying asleep, help is available at CRH’s Sleep Diagnostic Center. 

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