Keeping fit and healthy has never been more important, but perhaps never more difficult, with many of us being forced to workout out and keep fit from the confines of our homes, unable to attend gyms due to the current restrictions and reluctant to go outside in such cold weather.
Now well into our third lockdown, many of us are now starting to master working out at home, but one thing that is proving hard to get to grips with is how to effectively recover post-workout, with no access to our normal recovery methods.
Recovery is one of the most important aspects of any fitness regime and not allowing yourself adequate recovery time can lead to decreased performance, exhaustion and cause chronic joint and muscle pain. So, what are the best ways to speed up recovery when working out at home?
The London Lions of the British Basketball League give their top tips for speeding up muscle recovery when working out at home:
Dirk Williams – A graduate of the University of Alabama at Birmingham, Williams brought his exciting game to the BBL in 2017 and since then has set the League alight with his versatile game.
In January 2018 with his Dunk of the Year, that saw him go full court, between the legs, before leaping over a Surrey Scorchers defender to slam home.
He discusses the importance to rolling out your muscles post-workout:
Roll out your muscles
Foam rollers are cheap and effective tools for breaking up knots and sore spots in your muscles.
Research shows that foam rolling breaks up scar tissue and knotting in your fascia, which is important because these knots are often the root cause of sore muscles and joints.
So it’s important to spend a few minutes in the morning and evening rolling out sore spots.
DeAndre Liggins – the NBA journeyman turned BBL star has made a real impact since entering the league this season.
During his time in the NBA, DeAndre has played with some of the biggest names in basketball from Anthony Davis in New Orleans to LeBron James in Cleveland. He says:
Cherry juice
Studies have shown consumption of tart cherry juice concentrate increases melatonin levels.
As a bonus, tart cherry juice has been shown to do even more for athletes by reducing inflammation, reducing muscle damage, increasing cycling economy and maximum strength following high-intensity exercise.
This is a great hack for at home workout recovery as it is cheap and easy to find, but also one of the most effective ways in reducing inflammation.
Kevin Ware – A defensive force and an athletic finisher at the rim, Kevin plays each game with the highest level of intensity.
His resilience like no other, shown through his inspiring collegiate career, winning an NCAA title during his time at Louisville to then go on to play a key role in Georgia State’s best season in history.
He highlights the need for protein in your diet to speed up recovery:
Protein
Eating protein before you go to bed with help with post-exercise muscle recovery.
Slow-digesting protein in a bedtime shake prolongs the duration of muscle protein synthesis, building muscles as you sleep.
A protein shake at bedtime enhances your quality of rest and fuels you for the day ahead.
Eating a high-protein breakfast when you wake up can also help reduce food cravings throughout the day. Stick with healthy foods like lean meats, eggs, yogurt, and oatmeal.
Joe Ikhinmwin – team captain and 8 year veteran, Joe epitomises the spirit of the Lions. His drive is reflected in how he plays, a defensive sharp shooter with athletic ability to finish at the rim.
He says:
Hydrate
Drinking water after a tough workout can help rid your body of toxins and prevent dehydration.
This is important because dehydrated muscles can quickly become painful muscles, so it’s important to drink a couple litres of water or more on days when you exercise.
Justin Robinson – the 2x league MVP and dynamic guard for the Lions has controlled the floor this season with his expert court vision, pinpoint passing and nimble agility on the court and talks on the importance of rest and icing when working out at home:
Rest & ice
Don’t underestimate the importance of a good night’s sleep. If you’re one of those people who think you “only need 5 hours,” you’re not giving your body enough time to recover and could be making yourself more prone to injuries in the future.
Getting ample sleep is one of the best ways to speed up muscle recovery, so aim for 7-8 hours per night.
This way, you will be able to keep up with your workouts and will start to see some real results.
Ice is the easiest way to reduce inflammation and help your muscles rest and recover post-workout.
Simply applying an ice pack on to sore muscle areas for around 20 minutes will help you recover fasters and prepare for your next session.