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Muscle recovery

Muscle recovery

How to Speed Up Muscle Recovery: What Helps Muscles Recover Faster?

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Muscle recovery plays a vital role in enhancing athletic performance and preventing injuries. Whether you’re an avid sports enthusiast or a casual gym-goer, understanding how to speed up muscle recovery can help you maximise your results and maintain overall muscle health. In this article, we will explore various factors that influence muscle recovery, techniques to expedite the process, and the role of supplements in aiding muscle recovery.

Understanding Muscle Recovery

Before delving into the strategies for speeding up muscle recovery, it is essential to understand the science behind it. After intense exercise, your muscles experience microscopic damage and inflammation. Muscle recovery is the process through which your body repairs this damage, regenerates muscle tissue, and adapts to the imposed demands, resulting in increased strength and endurance over time. This recovery process typically occurs during rest and can be influenced by several factors.

The Science Behind Muscle Recovery

When you engage in physical activity, your muscles undergo a breakdown of proteins and carbohydrates. This breakdown leads to the release of metabolic waste products, inflammation, and muscle soreness. To counteract this, your body initiates an inflammatory response and activates various cellular processes that promote muscle repair and adaptation. These processes involve the synthesis of new proteins, replenishment of energy stores, and removal of waste products.

During muscle recovery, a key player in the repair process is satellite cells. These cells are responsible for muscle regeneration and play a crucial role in muscle growth and repair. When activated, satellite cells fuse with existing muscle fibers, leading to the formation of new muscle tissue. This process, known as muscle hypertrophy, is essential for increasing muscle size and strength.

Furthermore, the inflammatory response triggered during muscle recovery is not entirely detrimental. Inflammation is a natural defence mechanism that helps remove damaged cells and initiate the healing process. It also promotes the recruitment of immune cells to the damaged area, which aids in tissue repair. However, excessive or prolonged inflammation can hinder the recovery process and lead to delayed healing.

Why Speeding Up Muscle Recovery is Important

Efficient muscle recovery not only allows you to bounce back faster after intense workouts but also helps prevent overuse injuries and chronic conditions. By ensuring a quicker recovery, you can train more consistently and achieve better overall performance. Moreover, proper muscle recovery optimises the growth and maintenance of muscle mass, which is particularly crucial for individuals focused on muscle hypertrophy.

One of the key benefits of speeding up muscle recovery is reducing the risk of overuse injuries. When your muscles are fatigued and not fully recovered, they are more susceptible to strains, sprains, and other types of injuries. By implementing strategies to enhance muscle recovery, such as adequate rest, proper nutrition, and targeted recovery techniques, you can minimise the chances of these injuries occurring.

In addition to injury prevention, faster muscle recovery allows you to maintain a consistent training schedule. When you are able to recover quickly between workouts, you can train more frequently without compromising your performance or risking burnout. This consistency is vital for making progress and achieving your fitness goals.

Furthermore, efficient muscle recovery plays a crucial role in muscle hypertrophy. When you engage in resistance training, you create micro-tears in your muscle fibers. These tears are repaired during the recovery process, leading to muscle growth and increased strength. By optimising your muscle recovery, you can maximise the gains from your workouts and promote muscle hypertrophy more effectively.

It is important to note that everyone’s muscle recovery rate is different, and it can be influenced by various factors such as age, fitness level, nutrition, and sleep quality. Understanding the science behind muscle recovery and implementing strategies to speed up the process can help you optimise your training and achieve your fitness goals more efficiently.

Factors Influencing Muscle Recovery

Several factors contribute to the speed and effectiveness of muscle recovery. These factors include nutrition, sleep, hydration, and more. Understanding how these elements influence muscle recovery can help you make informed decisions to optimise your recovery process.

Role of Nutrition in Muscle Recovery

Proper nutrition is paramount for facilitating muscle recovery. Adequate protein intake is essential as it supplies the necessary amino acids for muscle repair and growth. Protein-rich foods such as lean meats, fish, eggs, and dairy products are excellent sources of amino acids. Additionally, consuming carbohydrates replenishes muscle glycogen stores, providing energy for subsequent workouts. Complex carbohydrates like whole grains, fruits, and vegetables are ideal choices to support muscle recovery. Including healthy fats, vitamins, and minerals in your diet also aids in overall muscle health and recovery. Omega-3 fatty acids found in fatty fish, nuts, and seeds have anti-inflammatory properties that can help reduce muscle soreness and promote healing.

In addition to macronutrients, micronutrients play a crucial role in muscle recovery. Minerals like calcium, magnesium, and potassium are essential for muscle contraction and relaxation. Calcium-rich foods such as dairy products, leafy greens, and fortified plant-based milk can contribute to optimal muscle recovery. Magnesium can be found in foods like nuts, seeds, whole grains, and leafy greens. Potassium-rich foods like bananas, avocados, and sweet potatoes can help prevent muscle cramps and aid in recovery.

Impact of Sleep on Muscle Recovery

Sleep is a critical element that facilitates muscle recovery. During sleep, your body releases growth hormone, which aids in repairing and rebuilding muscles. Lack of sleep can disrupt this process, impair muscle recovery, and hinder exercise performance. Aim for 7-9 hours of uninterrupted sleep to ensure optimal recovery.

In addition to the duration of sleep, the quality of sleep also plays a significant role in muscle recovery. Creating a sleep-friendly environment by keeping your bedroom cool, dark, and quiet can help improve the quality of your sleep. Avoiding electronic devices, caffeine, and stimulating activities before bedtime can also promote better sleep. If you struggle with sleep, practicing relaxation techniques such as deep breathing, meditation, or taking a warm bath before bed can help you unwind and improve your sleep quality.

Read more about the importance of sleep here

Effect of Hydration on Muscle Recovery

Proper hydration is crucial for maintaining optimal muscle function and promoting recovery. Water helps in nutrient transportation, waste removal, and temperature regulation. Dehydration can result in muscle cramps, impaired muscular function, and delayed recovery. Ensure that you drink enough water throughout the day, especially before, during, and after workouts.

It’s important to note that individual hydration needs may vary based on factors such as body size, activity level, and environmental conditions. Monitoring your urine colour can be a helpful indicator of hydration status. Pale yellow urine generally indicates adequate hydration, while dark yellow urine may suggest dehydration. If you engage in intense physical activity or exercise in hot weather, consider consuming electrolyte-rich beverages or adding a pinch of salt to your water to replenish electrolytes lost through sweat.

In conclusion, optimising muscle recovery involves paying attention to various factors such as nutrition, sleep, and hydration. By fuelling your body with the right nutrients, getting enough restorative sleep, and staying properly hydrated, you can enhance your muscle recovery process and improve your overall athletic performance.

Techniques to Speed Up Muscle Recovery

Now that we have discussed the key factors influencing muscle recovery, let’s explore some techniques that can be incorporated into your routine to expedite the recovery process.

Active Recovery and Its Benefits

Active recovery refers to engaging in low-intensity exercises or activities that promote blood flow, which aids in flushing out metabolic waste and facilitating nutrient delivery to muscles. Incorporating activities such as light jogging, swimming, or cycling on rest days can expedite muscle recovery and reduce muscle soreness.

Importance of Stretching and Flexibility

Regular stretching and flexibility exercises play a crucial role in injury prevention and muscle recovery. Stretching helps improve muscle flexibility, reduce muscle tension, and increase blood flow to the muscles. Include dynamic warm-up exercises and static stretching in your workout routine to enhance recovery and maintain muscle health.

Massage Therapy for Faster Recovery

Massage therapy is an effective technique for promoting muscle recovery and reducing post-exercise muscle soreness. The manipulation of soft tissues increases blood circulation, accelerates the removal of metabolic waste, and reduces muscle tension. Consider incorporating regular massages or using self-massage tools like the Flexgun to aid in muscle recovery. 

Check out a customers review of the Flexgun by clicking the button below.

Read a customers review of the Flexgun

Supplements for Muscle Recovery

In addition to the techniques mentioned above, certain supplements can assist in optimising muscle recovery. However, it’s important to note that supplements should not replace a well-rounded diet but rather complement it.

Protein Supplements and Muscle Recovery

Protein supplements, such as whey protein, provide a convenient and easily digestible source of amino acids. Supplementing protein intake post-workout can enhance muscle protein synthesis, facilitating muscle repair and recovery. Aim for high-quality protein supplements that contain essential amino acids.

Role of BCAAs in Muscle Recovery

Branched-chain amino acids (BCAAs), including leucine, isoleucine, and valine, are essential amino acids that stimulate muscle protein synthesis and reduce muscle damage. Consuming BCAAs during or after exercise can help accelerate the recovery process and prevent muscle breakdown.

Vitamins and Minerals for Muscle Health

Vitamins and minerals play crucial roles in muscle recovery and overall muscle health. Vitamin D, for example, aids in calcium absorption and muscle function. Magnesium promotes muscle relaxation, while zinc supports tissue repair and growth. Ensure you maintain adequate levels of these essential nutrients through a balanced diet or consider supplementation if necessary.

By understanding the science behind muscle recovery, optimising influential factors such as nutrition, sleep, and hydration, incorporating effective recovery techniques, and considering appropriate supplements, you can speed up muscle recovery and achieve better results in your fitness journey.

muscle cramps

The 5 Main Cause of Muscle Cramps

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Muscle cramps can be a painful and frustrating experience, often striking at the most inconvenient times. But what exactly causes these involuntary contractions, and how can we prevent them? In this blog post, we’ll explore the main causes of muscle cramps and provide you with practical tips to help you avoid this uncomfortable condition.

The Science Behind Muscle Cramps

Before diving into the main causes of muscle cramps, it’s essential to understand the science behind them. A muscle cramp occurs when a muscle involuntarily contracts and doesn’t relax. This can cause a sudden, sharp pain that can last anywhere from a few seconds to several minutes. While muscle cramps are generally harmless, they can be incredibly uncomfortable and disrupt your daily activities.

The Main Causes of Muscle Cramps

There are several factors that can contribute to muscle cramps, but some of the most common causes include:

  1. Dehydration: Lack of proper hydration can lead to an imbalance of electrolytes in your body, which can trigger muscle cramps. Make sure to drink enough water throughout the day, especially during exercise or hot weather.

  2. Overexertion: Pushing your muscles too hard or exercising for extended periods without adequate rest can lead to muscle fatigue and cramping. Be sure to give your muscles time to recover and don’t overdo it during workouts.

  3. Poor circulation: Reduced blood flow to your muscles can cause cramps, particularly in your legs. Incorporate regular physical activity into your routine to improve circulation and reduce the risk of cramps.

  4. Mineral deficiencies: Low levels of minerals like potassium, calcium, and magnesium can contribute to muscle cramps. Ensure you’re getting enough of these essential nutrients through a balanced diet or supplements if necessary.

  5. Age: As we age, our muscles become more susceptible to cramping due to reduced muscle mass and changes in nerve function. Regular exercise and stretching can help maintain muscle health as you get older.

Tips for Preventing Muscle Cramps

Now that we’ve identified the main causes of muscle cramps, here are some practical tips to help you prevent them, including the use of deep tissue percussive therapy:

  • Stay hydrated by drinking water regularly throughout the day.
  • Warm up properly before exercising and cool down afterward.
  • Stretch your muscles regularly, focusing on the areas most prone to cramping.
  • Maintain a balanced diet rich in essential minerals like potassium, calcium, and magnesium.
  • Listen to your body and avoid overexertion during physical activities.
  • Incorporate deep tissue percussive therapy into your routine to alleviate muscle tension, improve circulation, and promote relaxation. The Flexgun Mini Massage Gun is an excellent tool for this purpose. 
  • Read this blog to find out what happens when you the Flexgun.

Conclusion

By understanding the main causes of muscle cramps and implementing these prevention strategies, including deep tissue percussive therapy with the Flexgun Mini Massage Gun, you can reduce the likelihood of experiencing this uncomfortable condition. Keep your muscles healthy and happy, and don’t let muscle cramps hold you back from living your best life!

Stiff Neck

How to Relieve a Stiff Neck Quickly: Tips and Techniques

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Are you suffering from a stiff neck that’s causing you discomfort and pain? If so, you’re not alone. A stiff neck is a common problem that affects many people, and it can be caused by a variety of factors, including poor posture, stress, and injury.

The good news is that there are several tips and techniques you can use to relieve a stiff neck quickly and effectively. In this post, we’ll explore some of the best strategies for getting rid of neck pain and stiffness.

Stretching exercises for a stiff neck

Stretching is one of the most effective ways to relieve a stiff neck. By stretching your neck muscles, you can increase blood flow and circulation, reduce tension, and improve flexibility. Here are some effective neck stretches you can try:

Chin tucks: 

Sit or stand with your back straight and shoulders relaxed. Gently tuck your chin in towards your chest and hold for 5-10 seconds. Repeat 10-15 times.

How to Relieve a Stiff Neck Quickly: Tips and Techniques

Side bends:

Sit or stand with your back straight and shoulders relaxed. Slowly tilt your head towards your right shoulder, bringing your ear towards your shoulder. Hold for 5-10 seconds, then return to the starting position. Repeat on the left side. Do 10-15 repetitions on each side.

How to Relieve a Stiff Neck Quickly: Tips and Techniques

Neck rotations:

Sit or stand with your back straight and shoulders relaxed. Slowly turn your head to the right, looking over your shoulder. Hold for 5-10 seconds, then return to the starting position. Repeat on the left side. Do 10-15 repetitions on each side.

How to Relieve a Stiff Neck Quickly: Tips and Techniques

Shoulder blade squeezes: 

Sit or stand with your back straight and shoulders relaxed. Squeeze your shoulder blades together as if you are trying to hold a pencil between them. Hold for 5-10 seconds, then release. Repeat 10-15 times.

How to Relieve a Stiff Neck Quickly: Tips and Techniques

Remember to perform these stretches slowly and gently, and don’t push yourself beyond your comfort level. If you experience pain or discomfort, stop immediately and consult a healthcare professional.

Self-massage techniques for a stiff neck

Another great way to relieve a stiff neck is to perform self-massage techniques. Self-massage can help to release tension in your neck muscles, reduce pain, and improve range of motion. Here are some self-massage techniques you can try:

  • Neck muscle release
  • Trigger point release
  • Gua sha massage

Alternatively, you can use specialised products to help relieve your neck pain and stiffness. Two great options are the Flexgun mini massage gun and the Flex neck stretcher device. 

The Flexgun mini massage gun is a powerful and compact device that uses percussive therapy to release tension and improve circulation in your neck muscles. With its adjustable intensity and multiple massage heads, you can customise your massage to suit your needs and preferences.

How to Relieve a Stiff Neck Quickly: Tips and Techniques

The Flex neck stretcher device is designed to help stretch and realign your neck and spine, relieving tension and pain. By using gentle traction, the device can help to decompress your neck and improve range of motion. It’s easy to use and can be used anywhere, making it a convenient option for on-the-go relief.

How to Relieve a Stiff Neck Quickly: Tips and Techniques

By using these self-massage techniques or specialised products like the Flexgun mini massage gun or the Flex neck stretcher device, you can effectively relieve your neck pain and stiffness at home. However, it’s important to use these products safely and according to the instructions on the label. If your neck pain persists or is accompanied by other symptoms, seek medical attention to ensure you get the proper diagnosis and treatment. 

Check out Flexgun’s posture assessment checklist to learn how to improve your overall posture

Heat and cold therapy for a stiff neck

Heat and cold therapy can also be effective for relieving neck pain and stiffness. Applying heat to your neck can help to increase blood flow and relax tense muscles, while cold therapy can reduce inflammation and numb pain. Here are some heat and cold therapy techniques you can try:

  • Warm compress
  • Cold compress
  • Contrast therapy

When to see a doctor for a stiff neck

If your neck pain is severe or lasts for more than a few days, it’s important to see a doctor. In some cases, a stiff neck can be a symptom of a more serious underlying condition, such as a herniated disc or meningitis. If you experience any of the following symptoms, seek medical attention immediately:

  • High fever
  • Severe headache
  • Nausea or vomiting
  • Stiffness in your arms or legs

Conclusion

A stiff neck can be a painful and frustrating problem, but there are several strategies you can use to relieve your symptoms quickly and effectively. Whether you choose to stretch, self-massage, use heat and cold therapy, or take over-the-counter pain relief medications, it’s important to take care of your neck to prevent future pain and stiffness.

If your neck pain persists or is accompanied by other symptoms, don’t hesitate to seek medical attention. With the right care and attention, you can get rid of your neck pain and get back to feeling your best.

8 proven tips for muscle recovery

8 Proven Tips for Quick Muscle Recovery

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Muscle recovery is an important part of any exercise regimen. If you don’t allow your body to recover, you’re going to run into a whole host of problems.

That’s why we’ve compiled this list of 8 proven tips for quick muscle recovery. These techniques can help you get rid of muscle soreness and pain, prevent overuse injuries, and make sure that your muscles are fully prepared for next time!

Contents

1. Essential oils 

2. Rest, Rest, Rest

3.Eat more protein

4. Epsom salt

5. Proper hydration

6. Compression aid

7. Sleep

8. Stretching

The common causes of muscle soreness

The most common cause of muscle soreness is microtrauma, which is the tearing of muscle fibers. Microtrauma can be caused by overuse or sudden exertion.

Overuse-related microtrauma occurs when muscles aren’t allowed adequate rest between workouts (like going for a 10-mile run every other day).

Sudden exertion–related microtrauma occurs when you push yourself beyond your normal limits on a particular day (like running 3 miles instead of 2).

Both types of microtrauma can result in muscle soreness. When you exercise, your muscles are put under stress. This causes tiny tears in the fibres that make up your muscles. Your body repairs these tears during the rest period between workouts.

1. Essential oils for muscle recovery, soreness and pain relief

Essential oils are a great way to help with muscle soreness and pain relief. They have been shown to have analgesic properties which make them useful for treating the symptoms associated with muscle soreness and pain.

Essential oils can be used in several ways:

  • Use a carrier oil like coconut oil. Coconut oil is an excellent carrier oil because it’s thick, smells nice, and has moisturizing properties that will help soothe your skin after working out. You can mix a few drops of an essential oil into the coconut oil to create your own blend that helps relieve pain after exercise.
  • Mix together different essential oils for complimentary scents (and results). For example, eucalyptus and peppermint both have cooling properties that can help ease muscle aches or pains caused by strenuous workouts; wintergreen has anti-inflammatory effects; lavender calms down nerves that are running on overdrive due to exercise stress; ginger helps stimulate circulation which relieves stiffness in joints (this one is especially good for those who suffer from arthritis).

2. Rest, Rest, Rest

Rest may not be a cure-all for muscle recovery, but it can help you avoid overuse injuries and muscle soreness. The goal of rest is to give your body time to rest and recover from exercise. Rest is different from sleep: resting muscles do not enter into deep sleep stages at all, instead remaining in a state of relaxed readiness for when they are called on again. This allows them to heal faster than if they’re given only the opportunity to sleep off their fatigue.

The amount of time you need between workouts depends on several factors: how much you lifted last time out; what kind of workout it was (strength training or cardio); how long ago your previous session took place; whether there were any other stressful activities involved in that day like travel or work meetings etc., so make sure that you take stock before arranging an intense schedule involving multiple muscle groups in one day!

3. Eat more protein

One of the best ways to promote muscle recovery is by ensuring that you’re consuming enough protein. Studies show that consuming more protein can help with muscle soreness, repair and growth after exercise.

The recommended daily amount of protein is 0.8 grams per kilogram (or 0.36 grams per pound) of body weight, so if you weigh 140 lbs., you would need 64 grams of protein each day. If you’re eating a balanced diet that includes whole grains, fruits and veggies, it’s likely that you’re already getting enough protein in your diet without having to make any changes. But if this isn’t the case, try adding more lean meat (like chicken or fish), low-fat dairy products and beans to meals throughout the week. If you’re still struggling to meet your protein needs, try adding a few scoops of protein powder to smoothies or shakes. This can also help boost muscle growth if you’re working out at home.

4. Epsom salt baths for muscle recovery

If you’re suffering from muscle soreness, consider trying an Epsom salt bath. Epsom salt baths are a great way to relax and reduce pain. They’re inexpensive and can be done at home.

Soak in a warm bath with about a cup of Epsom salts for 15–20 minutes (you may soak longer if needed). The magnesium in Epsom salt helps relax your muscles and relieve tension, which reduces soreness after exercise or injury. It also helps increase circulation in your body by drawing water into your cells, which further relieves pain and inflammation by increasing oxygen flow throughout your body.

5. Proper hydration to relieve muscle soreness

Proper hydration is essential for muscle recovery. Water helps flush out toxins, which can build up when you exercise. Drink water before, during and after exercise in order to maintain proper hydration levels.

Water is the best way to rehydrate after exercise, but you can also consider other fluids. Sports drinks and juices have a higher concentration of sugar than water, but they may help replace electrolytes lost in sweat. If you use sports drinks or juice to rehydrate after exercise, try to consume these beverages within 2 hours.

6. Use compression to aid in muscle recovery

Compression bandages are a great way to keep your muscles warm and help them recover more quickly. These bandages can be worn during or after exercise.

The best way to use these bandages is by wrapping them around the injured area, starting at the top of your thigh and moving down toward your knee or ankle. You should use enough pressure so that you feel some compression, but not too much so that it’s painful or uncomfortable.

You can also apply a compression wrap after exercising if it helps reduce pain, swelling and stiffness in the affected area. This can be done before or after exercise depending on what works best for you and the type of activity involved—if you’re planning on being active again soon then applying afterwards may make sense; if not then applying beforehand might work better for recovery purposes.

How long should you wear these wraps? It depends on how intense your training was plus any other factors such as age/gender/body type etcetera; generally speaking though most people wear them until they stop feeling soreness from their workout (usually overnight) which often means between 30 minutes up until several hours depending on what’s been done earlier in a particular day).

7. Sleep is a key component of how to get rid of muscle soreness

Sleep is a key component of how to get rid of muscle soreness.

You’re probably already familiar with the importance of getting enough sleep, but what exactly is enough? Sleep experts recommend that adults should aim for 7–9 hours per night. If you’re not sure if you’re getting enough shut-eye, consider using an app like Sleep Cycle to track your sleep patterns and help you improve them over time.

If you have trouble falling or staying asleep, try practising activities such as meditation or yoga before bedtime to reduce stress levels and increase relaxation—this can make it easier for your body and mind to wind down at night so that they’re better prepared for restful sleep once they hit the sheets (and pillow).

Also, consider eating foods high in melatonin—a hormone produced by our bodies when we fall asleep—including almonds and walnuts; pineapple; bananas; cherries; cantaloupe; oranges; plums; dates; apricots.

8. The benefits of stretching after a workout and how to choose the right one for you

Stretching is an important part of any workout. It helps to maintain flexibility, which is key to preventing injuries and improving performance.

For best results, choose the right kind of stretching for your needs. There are three main types: static, dynamic, and PNF (proprioceptive neuromuscular facilitation). Each has its own benefits and drawbacks depending on how you plan to use them in your routine.

Static stretches involve holding a position for a set amount of time before transitioning into another stretch or exercise. A static stretch can be done at the beginning or end of a workout session depending on the purpose behind it – for example, if you’re looking for improved flexibility then hold each position for about 30 seconds per side before moving onto another one; but if you’re trying to improve strength then hold each position only briefly before moving onto something else like free weights or machines instead.

Learn some simple things you can do at home to speed up your body’s recovery time and help you get back out there as soon as possible!

At the end of a workout, your body is tired. It’s been through something intense and requires rest in order to recover from the damage you’ve inflicted on it. The best way to get your body back in shape is by allowing it time for rejuvenation—that includes getting good sleep, eating healthy foods and hydrating frequently. Once you do this, then it’s time to push yourself again with another training session!

Conclusion

We hope this article has been helpful to you. Remember, the best thing you can do is to know your body and listen to it! If something feels off, then stop what you’re doing and rest until it feels better again.

Flexgun Review

Flexgun Review – Is it really worth your money

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This article explains my personal experience with using the Flexgun mini. I also share my personal review of the Flexgun, its benefits, pros and cons and my ultimate verdict, if it really is worth buying.

A quick review of the Flexgun

Our day-to-day lives rely heavily on using our muscles to smash our daily tasks, whether that’s going to the gym, keeping active, or going to work.

With the heavy reliance on our muscles, we, unfortunately, have to deal with injuries, stiffness, pains, and tensions which can hurt our day-to-day lives.

This is why muscle recovery is key for having a quality life without injuries, and feeling like the whole world is weighing down on your body.

It’s this realisation that brought me to the Flexgun. The first recovery tool that I’ve purchased to boost my muscle recovery and relief my muscle pains.

What’s great about the Flexgun as well is that it has helped hundreds of people with dealing with their muscle pains, which are seen through the vast amount of positive reviews it has received.

The positive reviews were helpful for me in making the purchase, and I’m so grateful that I made it. I will share how it has changed my recovery and gym performance shortly.

Try the Flexgun risk free for 30 days

Pros of the FlexGun:
  • It’s Physio owned and approved, so it’s a trusted product.
  • Compact and lightweight so I can easily hold it
  • It’s powerful in muscle stimulation which boosted my muscle recovery 
  • Easy to use from the comfort of my home
  • Long lasting battery which meant I didn’t have to worry about charging it too often
  • USB Chargeable so no need to fuss about cables, which is unnecessary stress.
  • Special brushless motor so it’s very quiet when turned on
  • Reduces post-gym pain
Cons of the FlexGun:
  • Longer delivery time as the company is based in Australia
  • Doesn’t have free shipping worldwide

How the Flexgun allowed me to make a powerful return to the gym

It was a cool spring evening as I was running back home with excitement to get ready for dinner with my friends.

I was just coming from an intense leg session that was filled with PBs, especially with calf raises which I decided to push hard on that day.

As I ran across the crossing to reach the street to my student accommodation, I heard a concerning sound…

“CLICK”.

My body stumbled for a bit as I realised something serious had happened.

My left knee twisted before my eyes (but luckily came back into its normal position).

However, instead of me running or even walking back to my accommodation, I was hopping my way back.

My left leg was essentially useless now, as my knee swelled up into a huge ball.

It was thanks to this knee sprain, that I was stuck in my room for two weeks straight, and I couldn’t even go to the gym for a month or so because I had to recover.

It was the frustration with how slow I was recovering, and how isolated I felt from my friends who were keeping active, that pushed me to find a solution.

Then luckily after doing some research on recovery methods and the best recovery products, I stumbled across Flexgun through their Instagram page that provided recovery tips.

using the Flexgun

Who the Flexgun is for

  • Gym go-ers
  • People who keep active 
  • People who suffer from injuries
  • People who suffer from any muscle pain and stiffness

My final rating

Overall, I love the Flexgun and I’m so grateful for how it helped with my injury recovery, improved my overall mobility, and allowed me to smash PBs again in the gym.

Name Flexgun mini. Compact Massage Gun
Price: AUD 189
Rating: ⭐⭐⭐⭐
Rating of reviewers: ⭐⭐⭐⭐⭐
Recommend?
Definitely! It allowed me to make a strong return to working out in the gym after a big setback. I’ll explain my story to you, and why I’m going to keep this recovery machine in my daily routine.

Visit Flexgun

Conclusion

All in all, if you’re someone who suffers from tight or painful muscles, injuries, or just want to boost your recovery and mobility, regardless of how active you are, then I highly recommend you get the Flexgun!

It will help you in your recovery and help you feel better within yourself, and with how great its reviews are, you can be assured that it will be great for you too.

Muscle recovery

The revolutionary muscle recovery treatment that you can optimise with 4 simple steps

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Do you know the revolutionary recovery treatment that athletes like LeBron James utilize to skyrocket their performances?

The treatment isn’t hydrotherapy, active recovery, or even massages.

It’s a simple ”heavenly” treatment that 51% of the world’s population overlooks.

The treatment enhances your attractiveness, happiness, and day-to-day performances, and provides you with consistent PB’s (personal best) in the gym.

The treatment also sets up internal gladiators that conquer depression, anxiety, and even cancer.

Best of all, it’s the superpower for eliminating your injuries, muscle stiffness, and pains.

Have you figured it out now?

This heavenly treatment goes by the name of sleep.

Sleep is the golden ticket to your best self that radiates positivity and peace in your surroundings and to other people.

We all know that  7-8 hours are the magic numbers for sleep.

Yet, we know it’s hard to use that ticket with all the chaos we have in our day-to-day lives such as work, gym, and family responsibilities.

That’s why we want to provide you with 4 easy “pillars” that will have you sleeping like professional athletes and boost your quality of life in all areas, with ease.

All without splashing the cash on sleep coaches.

Your mindset

This pillar is the unshakeable foundation for your overall wellness and the next 3 pillars.

It’s a powerful model that when implemented, will not only elevate your sleep to the next level but destroy any walls of anxiety within you.

The first pillar lies in your mindset and it’s a specific mindset that would seem counterproductive to you at first.

First, think back on those days when you didn’t get the required 7-8 hours of sleep you needed, and how you automatically believed your day was “ruined”.

We all instill the mindset of “I have to get 8 hours of sleep” which subconsciously creates a threat within us.

The threat can involve thinking “If I don’t get 8 hours, then I will be sluggish and my day is going to be ruined”.

The “I have to” mindset when it comes to sleep, can seem like the right mindset to promote good sleep in us but it’s unhealthy in the long term since we aren’t perfect.

So what’s the right mindset to instill to boost our sleep?

Simply change from “I have to”, to “I don’t need”.

When you change to “I don’t need”, you immediately remove that subconscious threat and anxiety that you’d face when you don’t get your desired sleep.

And it’s removing that threat and anxiety within us that results in feeling relaxed and at ease when we turn off the lights and lay on our pillows at night.

Always remember that no one is perfect, and there will be days when you don’t get optimal sleep.

But, always remember the times when you pulled through your day without getting as much sleep as you needed.

Your environment

The pillar can be easily optimised once, and serve you with the best “heavenly” recovery for the rest of your life.

Having the right sleep environment is key for allowing you to sleep quicker and better, resulting in you waking up refreshed to tackle your tasks with ease.

So, allow us to share three quick and easy tips that you can implement now to create the perfect sleep environment:

First: 
Make sure your room is cool (20 degrees- 24 degrees is optimal), as having a cool body temperature is essential for helping you fall asleep and stay in deep sleep.

Simple fixes can include opening your windows to let the cool night air in or having a fan to provide ventilation.

Second: 
Darken your bedroom by turning off all lights to signal your body that it’s time to sleep. An easy additional fix for this would be to get an eye mask. 

Third:
Reduce the noise in your room to allow your body to increase the amount of deep sleep it gets, leading to you feeling fully recovered the next day. An easy way to prevent noise in your bedroom would be to put your phone on do not disturb mode or to get some earplugs that will completely block out noise with ease.

The 10-3-2-1 method

This pillar has been popularised lately as the ultimate “sleep hack”.

It’s a simple hack that when implemented into your daily routine, will help obliterate any form of insomnia for you.

What is the 10-3-2-1 method:

10 hours before bed: No more caffeine.

3 hours before bed:
No more food or alcohol, to avoid negatively influencing your weight and metabolic rate.

2 hours before bed:
No more work, to allow your mind to rest.

1 hour before bed:
No more screen time (though a hack I use is to wear blue light-blocking glasses when reading on my Kindle)

Try to implement this method, or even parts of it into your daily routine and I promise you that you’ll never have to hit the snooze button again.

And with pillar 3 out of the way, let’s move on to the final pillar.

Your habits

The final pillar of the ultimate recovery method lies in your day-to-day actions, also known as your habits.

Good habits can sometimes be hard to integrate into your daily routine, so that’s why we wanted to give you 5 easy habits that you could implement right now to boost your sleep. (along with a bonus tip at the end 😉)

  1. Sunlight in the morning: Get at least 20 minutes of sunlight to help your body’s internal clock which helps you get to sleep at night. Exposure to early-morning sunlight enhances your mood throughout the day to smash your goals.
  2. Chill time:
    Wind down two hours before bed to rest your mind and prepare for a better night’s sleep. Examples of wind-down activities you could do include reading a fiction book, listening to your favorite tunes, and even going for a chill night stroll.
  3. Hot shower:
    A hot shower before bed cools down your body temperature when you get out, which makes you fall asleep faster. (Plus who doesn’t love a nice steamy shower?)
  4. Napping:
    Napping is great and sometimes essential for us to get that much-needed boost in energy. However, avoid napping anytime after 2 PM and keep it to just 30 mins so you don’t decrease your sleep amount and quality at night.
  5. Sleep alarm:
    This habit is overlooked by 99% of people. We all have a wake-up alarm but why not instead have a go-to-bed alarm which can push us into sleeping at the same time every night?

    This habit is key to making sleep an easy routine for you, so you can fall asleep fast and wake up at the same time feeling rested and refreshed.

BONUS TIP:

Relaxing your muscles before bed helps boost your sleep as it lowers your stress which in turn promotes a peaceful mind for better sleep.

Easy relaxation methods include stretching and yoga.

Another key relaxation method is massage therapy, which deeply stimulates and increases blood flow to your muscles, easing any built-up muscle pain from your day.

An easy way to implement massage therapy from the comfort of your room is through the physio-approved Flexgun mini. Compact Massage Gun. which customers have said has allowed them to “sleep like a baby”.

You can try yours for 30 days risk-free through their 30-day money-back guarantee promise.

Conclusion

All in all, sleep is the ultimate recovery method that all of us should prioritise to feel and look our best.

It’s essential for getting those much-needed muscle gains, boosting our overall attractiveness, boosting our mental health and peace, and fighting off diseases that try to strike us down.

Easy ways to boost your sleep include:

  • Changing your mindset to a mindset that doesn’t obsess over sleep
  • Improving your sleep environment
  • Optimising your food and fluid intake times
  • Implementing sleep-improving habits into your daily routine.

We hope you enjoyed the read and learned something valuable that will boost your health!

Remember that you don’t have to implement everything we have mentioned, but even implementing one tip can be huge for your physical and mental health.

Have a great day, and stay tuned for more exciting health articles from us!

Massage gun

What really happens when you use a massage gun?

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Massage guns aren’t just for aches and pains. They can also help you reduce stress, improve circulation, and relax your muscles. So if you’re looking for a new way to get the blood flowing in your body or an easy way to soothe sore muscles after a workout, this guide will help you decide whether or not a massage gun is right for you.

Content

What is a massage gun?

How does it work?

When should you use it?

What are the benefits?

Do massage guns really work?

Effective tool for sore muscles

Conclusion

What is a massage gun

A massage gun is a handheld device that delivers deep tissue massage. It uses small vibrating heads to stimulate the muscles and relieve pain, stiffness, stress and tension in your body. Most massage guns have a variety of attachments and are easy to use. They can be used by anyone on anyone who wants or needs to relax their muscles after exercise or long periods of sitting at a desk.

How does it work?

The massager’s motor is powered by electricity, and its oscillating technology vibrates at a high frequency. This helps to break up the muscle fibers, releasing lactic acid and reducing pain and soreness in the process.

It’s best to use a massage gun just before or after exercise; when muscles are warm, they’re more flexible—and therefore easier to target with vibrations. Some people also find that using one on your off day increases blood flow to your muscles, which can help speed up recovery time if you’ve been working out hard during the week.

When should you use it?

A massage gun can be used to loosen up your muscles before exercise, as well as any time you have sore muscles. If you want to reduce the severity of DOMS (delayed onset muscle soreness), improve performance and reduce injury risk, it’s a good idea to use one of these things.

 
What are DOMS and why do they happen?
DOMS is a common condition that affects athletes and non-athletes alike. It’s usually caused by doing something new, like starting a new exercise program, or it can be brought on by intense physical activity that taxes your muscles in new ways.
 
What are the symptoms of DOMS? The most common symptoms include:
  • Muscle soreness
  • Pain -Fatigue
  • Cramping
  • Loss of strength and range of motion

What are the benefits?

  • Reducing muscle soreness
  • Increasing blood flow to your muscles, which helps reduce swelling and promote healing. Additionally, it can help increase range of motion in some cases.
  • Relieving muscle pain and tension by pinching off the knotted areas in your muscle fibers to restore normalcy there. This is similar to the way that acupuncture works!
  • Promoting sleep! Most people who use these say they fall asleep almost immediately after use because it releases endorphins into our brains that make us feel relaxed and calm (who wouldn’t want more sleep?).
Helping with soreness after exercise! This is especially helpful for people who do intense workouts like lifting weights or running. In fact, many people say that adding a massage gun into their recovery routine has helped them reduce soreness, swelling, and inflammation in their muscles.

Do massage guns really work?

 You may be wondering if a massage gun really works. After all, it’s not very effective to simply point a vibrating object at your body and expect something to happen—you need more than that! 

Massage guns work by using a small motor to vibrate the muscle. The vibration causes tiny micro-tears in the muscles and stimulates blood flow, which helps relieve pain and soreness. It can also help with recovery after an injury. It is a good alternative to massaging yourself, especially if you don’t have someone else around who knows what they’re doing. In saying that, you need to make sure you are consistent with using it daily to really notice the effects of a massage gun on your body. That’s why it is important to find a massage gun you know you would use regularly. 
 
This is where a compact massage gun really becomes a great alternative to traditional larger style massagers. Compact massage guns or mini massage guns are designed to be lightweight yet powerful enough to provide the percussive force needed to target deep muscle tissues. 

Effective tool for sore muscles

Massage guns are a popular and effective tool for sore muscles. They help with recovery and reduce pain, but they’re also safe and easy to use. In this article, we explain how massage guns work and why they’re a great tool for self-care.

 
Massage guns are tools that use vibrations to penetrate deep into muscle tissue, loosening up tightness or stiffness that may have resulted from exercise or injury (like a muscle strain). By sending vibrations through the skin, these devices can help restore circulation while increasing blood flow to the area being treated. This helps soften connective tissue in your muscles so you can move more freely without experiencing as much pain or discomfort during activity—including exercise!

Conclusion

So, what’s the verdict? Are massage guns worth it? Well, that depends on your needs and your budget. If you have a lot of sore muscles and want to do something about them, then yes — these devices can be great for improving muscle tension and pain. But if you prefer traditional massage techniques like deep tissue or Swedish massage therapy, then this might not be right for you. There are many different types of massage products out there, but they all have their pros and cons depending on how they work or feel while using them—which one works best will depend on personal preference.

If you are looking for a massage gun that you can take with you on-the-go and easily pack in your training bag then you need to consider looking for a compact mini massage gun. They are small, lightweight and easy to use—perfect for when you are traveling or just want to relax at home. 
 
Consider checking out Flexgun mini compact massage gun. The percussive force on the Flexgun mini allows it to really target your muscle fibres unlike many others in the compact category.