Fitness, Health by Maggie Callahan / May 8, 2015

Chocolate Milk and a Nap: the Quick Road to Muscle Recovery

4. Stretch

This means dynamically before a workout to warm up and statically after to help lengthen and cool down. Stretching will increase your flexibility and range of motion, keeping you off the injured list. Here are some easy stretches you can do at work.

5. Massage

No, getting a quick massage doesn’t make you any less hardcore. Plus, it feels amazing. Removing lactic acid and breaking up scar tissue and knots is excellent for muscle health and quicker recovery. It doesn’t have to be a long one, either. This study shows that just 10 minutes of Swedish massage after a strenuous workout promoted mitochondrial production (read: more energy in your muscles, promoting healing) and reduced inflammatory cells (read: less post-workout soreness). It’s like a preemptive strike against soreness so do it as soon as possible after a big workout.