What are some valuable tips for better recovery? PDF Print E-mail
 
Post workout drink or meal is very important for initiating the recovery process.
Next, is adequate and of good quality sleep. This is maybe one of the most important aspects for good recovery but it is very often overlooked.
Stretching and a light massage with an ice bag also helps.
Also make sure that you include methods to reduce your stress. Having simple relaxing walks or meditating are good options.
A good recovery program that one can use is doing high number of reps with  very light resistance. You can employ a light rubber band and do up to 100 reps of an exercise focusing on the target muscles that you trained the previous day.
This will cause blood to surge in your muscle tissue and fill them with valuable nutrients that will help them repair and recover more quickly. Stay fresh while doing these exercises and don't look at it as a workout.
Once every 2 weeks do a sport massage with an expert. You should know that there are muscles in your body that are very difficult to stretch or target and they will eventually become stiff. Massage can help enormously.