Table of Contents
1. Stretching
Stretching is commonly used by many people including patients in physical therapy, older adults and those participating in a fitness program. Stretching is often believed to decrease muscle soreness and improve performance after exercise. However, research on muscle stretching is mixed.
There are several different types of stretching that can be used. Static stretching involves placing a limb or body part into a position that elongates the muscle for a long period of time without assistance (e.g. using gravity, a partner or an elastic band). Dynamic stretching is a more active form of stretching that moves limbs through extreme ROM movements without long pauses or holds and is performed while moving. Pre-contraction stretching, or plyometric exercises, involves the contraction of a muscle or its antagonist before stretching it.
Research has shown that increasing the length of a muscle increases its tension. However, stretching also increases the tension of other structures such as joint capsules and fascia, which are made of different tissue with different biomechanical properties. This can lead to pain and injury if the stretches are performed incorrectly. Stretching should only be done after a warm-up and not immediately before an activity. A recent systematic review found that stretching prior to exercise does not significantly reduce delayed-onset muscle soreness or improve strength, but that stretching can help with the recovery of muscles after a workout.
2. Yoga
Yoga is a mind and body practice that has been around for thousands of years. The word yoga is derived from Sanskrit and means “to join or unite.” According to Yoga’s sacred writings, the practice prompts an ideal congruity between body and consciousness.
The benefits of yoga extend beyond the physical to encompass mental and emotional well-being. The practice can be used to improve balance, concentration, flexibility and stamina as it focuses on moving the body through poses that require attention to detail. It can also help to improve posture, as it encourages the alignment of the body and mind.
Another beneficial aspect of yoga is pranayama, or yogic breathing. A recent study published in the Journal of Ayurveda and Integrative Medicine found that pranayama can positively impact the cardiovascular system by improving the body’s ability to regulate its pace.
Yoga can also help reduce stress and anxiety, which is often a trigger for substance use. Yoga can improve your ability to deal with stressful situations by regulating the stress hormones adrenaline and cortisol. It can also reduce feelings of depression and a general negative mood, which are common in people struggling with addiction.
Taking up yoga is a great way to support recovery and enhance the effectiveness of treatment programs. Combined with other continuing care recovery actions like community involvement, outpatient therapy and exercise, yoga can be an integral component of your recovery toolkit.
3. Massage
Massage can help increase blood circulation and break down scar tissue, allowing your injured muscles to heal at a faster rate. It can also help reduce the tension and anxiety that often accompany injuries which will allow you to get a better night’s sleep, another key to proper recovery.
The mechanical stimulation of massage can cause a release of pain-relieving chemicals in the body, such as endorphins and serotonin. The massage can also stimulate the parasympathetic nervous system, responsible for calming the body and promoting relaxation. Research has shown that massage can decrease the stress hormone cortisol and boost the neurotransmitters dopamine and serotonin, all which are known to improve mood.
Vigorous exercise can cause tiny tears in muscle fibers which trigger the body’s natural inflammatory response to repair the damage. Research published in the February issue of Science Translational Medicine found that massage decreased the inflammatory response to exercise by increasing the activity of mitochondria, the part of the cell responsible for energy production.
Massage can also be used to maintain healthy muscle throughout a training programme, which can reduce the risk of injury and promote better performance. Studies have shown that massage can reduce delayed onset muscle soreness (DOMS) and increase flexibility. The improvement in flexibility can be attributed to the fact that massage increases the temperature of the soft tissues, causing them to relax and stretch, as well as stimulating the muscles’ elasticity.
4. Strength Training
Although incorporating strength training into your fitness routine is great, it’s important to monitor and track muscle recovery in order to avoid overtraining. Objective markers like creatine kinase can be helpful in evaluating this recovery, but they aren’t the only indicators of overtraining.
When you start a new strength training routine, it can take some time for your muscles to adapt. This can cause soreness, which is normal and a great sign that you’re making progress. Keeping a workout journal or using a fitness app can help you stay on track and see your progress over time.
Whether you’re looking to tone up, lose weight or just feel more physically comfortable, regular strength training is the answer. It can increase balance, strengthen bones and muscles, improve sleep and even raise your resting metabolic rate, so it’s worth it! For those who aren’t sure where to begin, we recommend reaching out to a certified personal trainer for guidance.
