How do people usually recover after a hard week — get a massage, go to a sauna, or just lie on the couch? Physiotherapist Vladimir Karasenko rated popular recovery methods on a ten-point scale and concluded that passive lying down does the body little good, infohub.kz reports.
The doctor gave massage 7 points out of 10. According to him, the procedure relieves spasms, relaxes muscles and improves blood flow, but the effect is temporary. If you don't strengthen your muscles and change your habits, everything will come back within a day or two. Massage is good as a supplement, not as the foundation of recovery.
The sauna received 5 points out of 10. Heat relaxes, improves circulation and helps relieve tension, but it isn't for everyone: with acute inflammation, swelling or heart problems it can do harm. What's more, the sauna alone won't restore your muscles.
Stretching earned 8 points out of 10. It helps restore mobility, relieve tightness and improve blood flow. But it's important not to stretch through pain and not to exercise cold muscles — better after a light warm-up or at the end of the day.
The rehabilitation specialist gave sleep the maximum 10 points out of 10. In his view, it is the only way the body truly recovers: muscles grow, the nervous system resets, tissues heal. Without sleep, no procedure will deliver its full effect.
Walking scored 9 points out of 10. It is the best way to get lymph moving, relieve stagnation and switch the nervous system over. This isn't about sport but about gentle movement: 20–30 minutes — and the body feels different.
Lying down all day got just 2 points out of 10. It seems like rest, but in reality muscles weaken, blood flow slows and joints stiffen. Unless there is an acute injury, lying down only drags out recovery.
"My opinion: the best set for recovery is sleep plus a walk and stretching. Massage and the sauna are additions, but lying down all day — almost never," the doctor stressed.
Karasenko has previously said what to do if your leg cramps at night, and explained why the whole body sometimes twitches before sleep.