When learning to become a boxer, muscle recovery is an essential part of your workout routine. Boxing training engages all parts of the body, so you need to know how to soothe any aching muscles afterward to prevent injury. Here are some tips to use after every session.

5 Tips for Boxers to Boost Muscle Recovery

1. Include a Cool-Down Period

While many athletes know the importance of a proper warm-up routine, many neglect the cool-down period. However, a cool-down is essential to quick recovery—it gradually decreases your heightened heart rate and body temperature so your body can adjust to returning to equilibrium.

Use a stationary bike to bring your heart rate down to normal, or do a few yoga stretches. Stretching out your muscles will also help with recovery.

2. Keep Track of Your Sleep

If you’ve recently been through rigorous training, get more sleep at night than you usually would. As you sleep, your brain produces growth hormone, which is responsible for tissue growth and repair. Getting plenty of rest between workouts will reduce soreness and stiffness in the morning.

3. Use a Hot or Cold Compress 

Hot and cold compresses are useful to have on hand for soothing aching muscles. After an intense training session, submerge your body in an ice bath to reduce inflammation and tighten the blood vessels in your muscles. If you need additional relief, take advantage of a hot bath or sauna to sweat out the toxins that have built up in your muscles while you trained.

4. Replace Fluids

Staying hydrated after a workout is just as important as staying hydrated during. Your body naturally loses electrolytes and water through sweat, and replacing them will prevent soreness the next day. Additionally, electrolytes are essential for your nervous system and help rebuild damaged tissues, especially after a workout.

5. Get a Massage

Get a massage after a workout to release the toxins built up in your muscles. Many professional athletes take advantage of this recovery therapy since it loosens up muscle knots or stiffness. A massage will also improve blood flow and help you relax.

If you’re looking for a way to do this at home, use a foam roller to apply pressure to affected muscles.

Are you looking to improve your skills as a professional boxer? Contact Tessa Moon of TM Productions in Honolulu, HI. Trained by former California bantamweight champion Paris Alexander, Tessa is a competitive and well-respected fighter in the ring. Her impressive win record speaks for itself. To schedule a session with her, call (808) 291-7817 or visit her website.