Is there a perfect formula for how to recover after a workout? Yes and no. Your post-workout recovery should be tailored to your goals, like gaining muscle or reducing soreness, but there are steps you should always take. Dr. Ben Buchanan, PT, DPT, OCS, AIB-VR/CON, SCS, a Physical Therapist at our Oklahoma City Village Clinic, spoke with Peloton about those crucial steps. Be sure to include these two steps in your next recovery.
Cool Down
Dr. Buchanan highlights the need to cool down after intense workouts to help prevent the buildup of lactic acid and other metabolic waste products in muscles, which can contribute to soreness. He suggests that cooling down doesn’t need to be complicated; simple activities like walking or slow pedaling for five minutes can help.
Stretch and Foam Roll
Stretching and foam rolling post-exercise help flush out metabolic waste and reduce the likelihood of delayed-onset muscle soreness (DOMS). The type of stretches should be tailored to the workout performed, and incorporating these practices into a routine is crucial for ongoing performance and recovery. For example, Dr. Buchanan recommends a hamstring stretch, standing quad stretch, or cat-cow stretch following a cycling class.
What Not to Do After a Workout
Dr. Buchanan warns against immediately sitting down after a workout, as it can cause blood pooling and increase muscle soreness. He also cautions that while some post-workout recovery tools, like cold plunges, can be beneficial, they may only be ideal for some, particularly if muscle growth is the goal.
Schedule an Appointment
If you have any questions or concerns about post-workout recovery, don’t hesitate to schedule an appointment with a Physical Therapy Central physical therapist. Your health and safety are our top priority. For the full article, please click here: A Step-by-Step Guide to What to Do After a Workout.
