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Keep on squatting | Don't fear leg day

Leg day can often leave us practically incapable of bending over to pick up a pen, let alone ready to hit the gym all over again.

What many people don’t realise is that recovery is just as important as the workout itself, and with adequate recovery, you can ensure improved performance.

Read on for my top tips to put your leg day fears to rest and ready to face those deadlifts head on!

Yin Yoga

Tight and sore legs? A yin yoga class can also be very beneficial after a hard training session particularly to stretch out the thighs, hamstrings, hips and lower back.

How does it differ to regular yoga?

A yin practice involves holding stretches for up to 5 minutes and can help to increase circulation, improve flexibility, encourage a fascial release and create greater joint mobility – perfect after a weights session which can leave mussels feeling tight and sore. Like all types of yoga, yin gives you the opportunity to focus on your breathing allowing a calming and balancing to the mind and body.

Oral Magnesium

Magnesium is one of the most common nutrient deficiencies. Having trouble falling asleep, restless legs, and feeling a bit irritable or anxious are all signs of low magnesium levels. Most commonly, however, magnesium deficiency shows up in the form of muscular twitches, spasms and cramps. If you are active, low magnesium levels will make it harder for you to recover and likely leave you with sore, aching muscles. An oral supplement of highly bioavailable magnesium is an ideal way to restore cellular levels of this vital mineral.

Topical Magnesium

If you’ve woken up and can barely take a step without regretting your decision to smash out four sets of weighted squats, you can look for a more instant type of relief in the form of magnesium cream. As magnesium is a muscle relaxant, a topically applied magnesium cream may also be helpful for soothing and relaxing tight, painful tissues. Regular magnesium supplementation will still be necessary, as topical magnesium won’t restore you’re body’s natural magnesium levels- but it will certainly help provide relief in a pinch.

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Foam Rolling

It may hurt like hell now, but it will feel like heaven later. Foam rolling is the poor man’s massage- a good foam roller used consistently can be the key to avoiding muscle tightness and knots, and can greatly speed up your leg day recovery time. In fact, foam rolling before a leg day workout is a great way to loosen up tight muscles and improve mobility, to ensure you’re less likely to run into complications during your workout.

These solutions may sound ‘too good to be true’, but in fact, the simplest solutions are often the most effective. By both externally and internally taking the extra time to care for your muscles, you won’t find your fitness routine interrupter by your, er, inability to walk.

Guest post by Naturopath and Herbalist Amie Skilton

Enjoy TL + TEAM X

 

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