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How to Recover Quickly from Extensive Adventure


Adventure can provide incredible opportunities, memories, and experiences. Often, all of these benefits of adventure are accompanied by vigorous physical activity, which requires recovery strategies if you plan to keep adventuring throughout the week.

Whether you’ve accomplished a ten-mile hike, a mountain biking excursion, or a river rafting trip, you’re bound to have sore muscles the following day. So, how do you recover from your weekend warrior lifestyle in order to prepare for the next adventure?

1. Stretch
If you do one thing to recover from strenuous adventure activities, let it be this. Stretch immediately after your adventure, as soon as you get home, and before you go to bed.

Stretching the muscles that you worked is vital to your muscle recovery, but you also need to stretch muscles that you don’t think you used. Failure to do so will result in stiff muscles that you didn’t know you had.

2. Consume Protein
After your muscles work hard to propel you through an adventure, they need to rebuild themselves. Protein allows them to do just that. Consume iron-rich red meat, or a delicious, quick protein shake, like the Chocolate Truffle flavor from Iconic Protein.

Consuming enough protein gives your muscles food, which prevents soreness and allows you to gain strength in those muscle areas that you utilizes during your adventure.

3. Move!
Don’t go home and sit down all day after a long adventure. Sitting for a long time makes your muscles cramp because you don’t have enough blood flow. After a short rest, be sure to move your muscles in order to prevent lactic acid build-up.

Take a stroll around the block. Do some push-ups. Walk up and down the stairs. The movement doesn’t have to to be extensive, but enough to keep your blood flowing.

4. Drink Water
Dehydration will make your joints feel even more stiff than they already do after a long day of adventure. Be sure to drink enough water to rehydrate yourself, and then drink some more.

Don’t just settle for chugging water from your large-capacity water bottle when you get home; instead, drink water throughout the day to sustain a consistent water intake.

5. Sleep
Your body recovers like crazy when you’re sleeping, both mentally and physically. If possible, get at least eight hours of sleep after a long day of adventure. Your body will thank you when you wake up.

Stretching and drinking water before you sleep will allow you to wake up feeling even more refreshed.

6. Vitamins
Through sweat, you lose toxics in your body, but you also lose essential vitamins and minerals. After your adventure, consume as many types of vitamins and minerals as you can, preferably in the form of fruits and vegetables.

If you don’t have access to fruits and vegetables due to the nature of your adventure, you can settle for a vitamin-rich bar or daily vitamin pills.

7. Roll Out Your Muscles
Similar to stretching, rolling out your muscles will assist with ridding your body of unwanted knots that can cause tension throughout the rest of your body.

Use a foam roller to target specific muscle groups, or a lacrosse ball (not a tennis ball) to target specific parts of smaller muscles.

8. Breathe
Breathing strategically will push oxygen through your body and help prevent the soreness that comes from lactic acid build-up. Breathe deeply  in through your nose and out through your mouth to increase oxygen intake.

Again, don’t settle for doing this exercise once. Doing this a few times after your adventure can assist you in your recovery for a sustained amount of time.

Focusing on recovery in an adventure-focused lifestyle will allow you to adventure day after day instead of keeping you down for the week. Once you are able to recover from moderate adventures, your body will acclimate itself to extensive adventure, which will allow you to push your comfort zone even further.

*By: Tom Malone
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