You just crushed a HIIT (High-Intensity Interval Training) workout, your breathing is heavy, muscles are shaking, you gave it 100%, AND you are expecting to be sore soon! What you do next is just as important as the workout itself so you can maximize your results and be ready 2 perform again!

Recovery is a crucial part of any well-structured workout routine. HIIT workouts, in particular, can be very taxing to the musculoskeletal and cardiovascular systems. 

Recovery has many benefits, but some of the main ones are to:

• Reduce post-workout soreness

• Improve ability to complete next workout

• Increase blood flow

• Increase and maintain mobility

At Rehab 2 Perform, our physical therapists regularly see injuries due to overuse and lack of preparation prior to activities. Here are some of our best tips to recover after a HIIT workout:

Self-Soft Tissue Mobilization

This mobilization may include foam rolling and using a percussion device (massage gun), such as a Hypervolt or Lacrosse Ball. It is recommended that you do 45 seconds to one minute on each muscle group. This will assist in restoring normal function to the affected muscles. Check out our favorite foam rolling exercises for recovery or before a workout HERE.

 Stretching and Active Recovery

Yes, it is time to stretch, and the best way to go about it includes a combination of static stretching and dynamic movements. (Check out these options.) The goal is to continue to move your muscles. Low-intensity workouts help reduce lactic acid present in the muscles and cut down on post-HIIT soreness and stiffness. Active recovery activities also increase blood flow to your joints and muscles, minimizing swelling. Still too much? Do some yoga or go for a good walk.

Sleep!

Six to eight hours a night is ideal. Getting enough sleep is essential for muscle recovery, and sleep increases growth hormones, allowing muscle recovery and repair to reduce soreness and aid in increasing muscular strength and endurance. The key is to have a bedtime routine and keep it consistent. Yes, cut out screentime before bed and avoid caffeine, but here are three other helpful tips for better sleep habits.

Nutrition and Hydration

A good post-workout meal packed with protein and carbohydrates helps muscles recover. Nutrition is crucial for muscle repair and muscle growth. HIIT sessions normally target and burn up your body fat, but your body may soon resort to consuming available muscle tissue for energy. So, to avoid losing muscle mass, be sure to have enough protein— that could be from a meal or a quality protein shake, and have it soon after your session.

Drink a lot of water! Hopefully, you are ringing out your shirt after your workout, so rehydrating is essential, as you lose both water and electrolytes during your HIIT workout. Water is vital to maintaining your flexibility, which will help you minimize or avoid post-HIIT injuries.

Recover Now

Recovery is crucial to reap the benefits of HIIT sessions fully. Make sure to give yourself ample time between your HIIT workouts, and listen to your body! A combination of rest, nutrition, and movement will have you performing at your best. Have a recovery strategy in place to maximize your last workout, and be ready for the next!

If that soreness continues, you feel specific pain, or you have an injury, find your local movement expert – a physical therapist! Rehab 2 Perform is a fitness-focused physical therapy company serving active adults, competitive athletes, and those looking to be more active. There are eight locations in the DMV, including Columbia. Learn more at Rehab2Perform.com.