You’re about to see a hidden step that will undoubtedly help you reduce muscle soreness, speed up your recovery and get you back into action faster.
Plus – I have a free Exercise Recovery Blueprint for you. Inside this blueprint I reveal proven tips – methods and techniques to help you recover faster. What’s inside this blueprint has been scientifically proven to work and proven by our professional athletes.
You can download the Exercise Recovery Blueprint Free At CellSauce.com/RB Alright – lets dive into this little know secret to improving recovery.
First – to understand how to speed up recovery you have to understand why you’re sore. Most people believe soreness is cause by lactic acid build up in the muscle. But this is not true.
In fact – lactic acid levels typically returns to baseline within an hour of finishing your workout regardless of recovery techniques.
And as you know muscle soreness usually sets in 24-48 hours after your training session.
See – tough activity creates microtears in your muscle tissue. These tears leave behind biological debris—substrates, fibers, and metabolic waste. Approximately two hours after finishing your activity, neutrophils migrate from the extracellular space and bloodstream into the cells. These specialized cells are a part of the inflammation stage of muscle repair.
They work to clean the cellular debris through a process called phagocytosis— engulfing and ingesting the cellular waste. This process is both beneficial and normal. However, when these phagocytic cells are allowed to remain in the tissue too long, they begin to migrate, inflame, and, in some cases, injure surrounding tissues.
Here's what happens if the inflammation stage of muscle repair is not allowed to happen
If the inflammation stage of muscle repair is not allowed to happen or stopped too soon it can lead to an increase in soreness and a delay in recovery. Unknowingly during the recovery process many people make timely mistakes that actually harm their recovery.
See the inflammation that goes with muscle damage and causes muscle soreness is also a sign of the tissue remodeling and repair process contributing to hypertrophy.
Hypertrophy is the increase in size of an organ or part of the body due to the increased size of the cells that make up that organ or part of the body. One mistake people can make is taking excessive NSAIDS to block the inflammatory process. Or they use recovery techniques like cold therapy too soon after training. If you do this the result is actually a reduction of the hypertrophic effect.
So – in order to get the best muscle growth and benefit of your exercise. Plus recover quickly. You have to allow the inflammatory process to happen after you workout.
And then around two hours after finishing your training session you can get a massage. You can also use self massage or self myofascial release. You can even take NSAIDS if you want but I would do anything you can to avoid those because of the severe damage they cause to your gut.
By using massage – self massage or SMR techniques 2 hours after finishing your training you allow the the neutrophils to begin the debris-clearing process but prevent the buildup of neutrophils in the tissue to the point that they become a detriment.
Finally, timing plays a key role in your recovery
So keep an eye on when you start your post-exercise recovery because timing plays a key role. Not only does timing of when you get a massage – do self massage or SMR techniques matter – but timing plays a key role in supplementation and active recovery.
For more proven recovery methods to help you reduce soreness and improve performance grab the Exercise Recovery Blueprint – it’s Free to download just head over to CellSauce.Com/RB
The methods inside the Blueprint are the same methods I use to help my professional athletes recover faster, avoid overtraining and stay injury free. Grab the blueprint and I’ll see you ya on the next video.