Three Tips to Help You Recover Faster Between Runs

recover faster between runs

If you’re training for a half marathon or marathon in the next few months then you’re probably starting to ramp up how many times you run a week. And although you’re fit, somehow your legs are still feeling heavy and tight when you lace up. You need these three super simple tips to help you recover faster between runs.

1. Fuel Right

Many of us think that if we train right we’ll get the results we want. But it’s your general health and wellbeing that allows you to get fitter and stronger. You need to have the right nutrition, hydrate and sleep well to make an impact.

Your post-run nutrition should never be an afterthought. You need to refuel within 30 minutes of finishing your run and get both protein and carbs in. Yes carbs. A serving of carbohydrates will replenish your energy stores and aid muscle growth. The cells in your muscles are sensitive to insulin right after you exercise and will be primed to absorb nutrients and glucose. Make sure you give them exactly what they need by focusing on the best foods for recovery, your body deserves it.

Don’t forget to rehydrate too, plenty of water and electrolytes as well. Being properly hydrated is always important but especially after a workout when it will help you to avoid the horror of DOMS by flushing out toxins and lactic acid. Not sure how much you need? Our post-workout checklist has more details on how to rehydrate right.

2. Get More Sleep

Sleep is the ultimate form of recovery. Good, deep sleep gives your body the chance to repair and get stronger. In the deeper stages of sleep blood flow to your muscles will improve bringing with it the nutrients required to repair and grow. Your body will also release growth hormone which aids muscle and bone growth and your metabolism. Life is busy and we know that you’re probably squeezing in runs whenever you can; getting up early, running at lunchtime and after work too.

Following your training plan is important but skipping sleep is only going to harm your performance, making you feel fatigued and putting you at higher risk of injury. When you’re tired your more likely to lose focus or drop your form, both of which are shortcuts to injury.

If sleep doesn’t come easy to you, check out how to improve your sleep with a massage gun.

3.Grab Your Massage Gun

If you really want to take your recovery to the next level then just grab your MyoPro or MyoLite. As a runner you might not have considered using a massage gun but it’s going to reduce muscle soreness, improve blood circulation and ease any tension or stiffness plus a whole other host of benefits.

You’ll also find that it reduces your chance of injury, helping you to stay on track when it comes to PBs and medals (we know what you’re after). Use it before your next run as part of your warm up routine to help relax and loosen up muscles, in particular your hamstrings and quads.

Supercharged recovery might sound like magic but if you take good care of yourself, focus on eating and drinking right, get enough sleep and use premium muscle recovery products you can recover faster between runs.

How to Ease Sore Muscles and Recover After Running

Recovery after running

DOMS can be a source of pride in the days after a tough workout or long run, but when you live a busy life it can also rapidly become a hindrance. We know you won’t want to be complaining or skipping workouts, so use these top tips to recover after running and help reduce pain and discomfort so you can get on with training.

What Causes DOMS?

DOMS or delayed onset muscle soreness is the pain, stiffness, swelling and tenderness felt in muscles one or two days after a workout. It’s believed to be caused by the inflammatory response that comes from putting your muscles under stress. When you exercise you cause micro-tears in the muscle, this is what causes them to grow and get stronger. Blood cells will rush to the area to help heal these micro-tears, causing inflammation and soreness. It should only last 48 hours and although it’s uncomfortable it is a good sign that you’re working out right. DOMS is most likely to occur when you introduce a new training stimulus, whether that’s upping the intensity of your workout or trying a totally new movement. It means your body is adapting.

Runner’s are most likely to experience DOMS when they run downhill. Although it can affect all muscle and movement types it’s most common when the muscle lengthens as it contracts (also known as eccentric contraction).

Five Ways to Ease Muscle Soreness After a Run

Now we’re up to speed on the symptoms and causes of DOMS, it’s time to find out how to fast-track the process so you can leave hobbling behind you and move on to your next workout.

1. Use Your Massage Gun

If you haven’t already, it’s time to invest in a muscle massage gun like the MyoPro or MyoLite. Percussion therapy is key when it comes to successful self-myofascial release, the massage techniques individuals can perform on their own body that target tight fascia. Fascia is the web-like structure of connective-tissue that covers all of our organs, bones, vessels, muscles and fibres in our body. Just like our muscles, the fascia can tighten when it is placed under repetitive strain in one area, causing knots that are painful and limit mobility. Using a massage gun to target these tight areas has been shown to decrease DOMS by 50%.

But that’s not the only way a massage gun can ease pain. The high frequency vibration of percussive massage overrides pain signals in the body. This is because the nervous system is programmed to pay attention to the higher frequency stimulus. It also improves blood circulation and breaks down painful internal scar tissue and adhesions.

2. Always Hydrate Right

As with most of the body, the majority of muscle mass is actually water (about 76%). That means if you don’t keep hydrated and focus on rehydration after exercise, then you’ll be making your DOMS worse. Research has shown correlation between dehydration and increased muscle soreness. It’s thought that water helps the body flush out waste product which causes pain and discomfort. Don’t forget that using your MyoPro or MyoLite will also help to increase circulation and remove waste product from your system.

3. Test The Temperature 

The research on whether it’s best to use heat or cold to treat muscle soreness is pretty mixed. Many athletes swear that an ice bath reduces soreness and swelling. While others would tell you that a warm bath is best as it widens blood vessels and relaxes muscles. We say, it’s your call. Listen to your body and find what feels good for you when you recover after running.

4. Eat The Pain Away

You might be reaching for the medicine cabinet (and that’s totally fine if DOMS is treating you particularly badly) but there are lots of pain-fighting foods in your fridge and cupboards. Natural foods like eggs, nuts and salmon can reduce inflammation, speed up recovery and ease soreness. Check out the ten best foods for muscle recovery and fix yourself a pain-crushing meal.

5. Nod Off Enough

The body’s not-so-secret weapon. If you want to heal, you need to sleep. Because that’s when our body releases important repair and growth hormones. The average person needs around seven hours of sleep a night but if you’re training hard and feeling sore you might need to catch a few more zzz. If you struggle to drop off, don’t forget that using a massage gun just before bed is a great way to relax and promote good quality sleep.

If you have a marathon or ultra-marathon in your sights then you need to take how you recover after running seriously. Not only will the right course of action reduce muscle soreness and fatigue so you can keep training but it will also improve your performance. Now is definitely the time to get your hands on a MyoMaster muscle massage gun.

What To Do After a Workout

What to do after a workout

You might think that the moments you’re lifting, stretching and moving are the most important for progress. But at MyoMaster we know that recovering right is the key to outstanding performance. Not sure what to do after a workout? Often find yourself collapsed on the sofa scrolling? No stress. Use this simple checklist of the five things you should do after every workout and take feeling good, to feeling great.

5 Things to Do After Every Workout

1. Rehydrate

You could be losing up to two litres an hour when exercising. If you don’t rehydrate properly not only will you feel fatigued and unwell but you could be damaging your performance. Being properly hydrated allows your body to control its temperature and move blood around which in turn aids muscle recovery. After your workout you should look to start rehydrating as quickly as possible. Chug something to quench your thirst and then aim to replace the body weight lost from your workout (weigh yourself beforehand and after to get a rough idea). If that sounds complicated just drink until your pee is close to clear

2. Shower and Change 

We’ve all been there. You’ve got a busy day and you have things to do after your workout so you skip the shower. Or, you accidentally sit down just to take a breather and get real comfy. Somehow hours pass and you’ve been sitting in sweaty workout clothes the whole time. Don’t let it happen. Sitting in wet clothes is asking for trouble. Trouble like bacteria, infections and breakouts, which although don’t directly impact your recovery, no one needs.

3. Refuel

Sometimes our post workout meal is the only thing getting us through reps. Make sure you’re refuelling with plenty of carbs and protein between 30 and 60 minutes after your workout. If you’re not sure what to have then check out our top ten foods for muscle recovery. From eggs to salmon, fruit and nuts there’s plenty on offer to give you a delicious and nutritious meal. Whether you time your workouts to align with meals or you need to add a snack into your routine, your muscles will be primed to absorb nutrients right after you exercise so don’t miss the opportunity to give them what they need.

4. Warm Down

If you’ve got your blood pumping, which lets be honest, you should have. Then stopping cold could lead to light-headedness and dizzy spells. Give your body a chance to adjust with a slow jog, walk or stretch, depending on what kind of workout you’ve been doing. During exercise your muscles will lengthen and stretch and when you stop, they contract. Stretching will help you to avoid injury and soreness the next day.

5. Use your MyoMaster Recovery Products

Next level recovery doesn’t happen without premium products. Grab your muscle massage gun (find out whether the MyoLite or MyoPro is for you) or try compression boots instead, with the MyoAir or MyoPump. These world-class products will ensure you avoid DOMS and supercharge your recovery using premium compression and percussion technology.

Now you know exactly what to do after a workout, you just need to add in some top quality shut-eye and you’ve got a recovery plan that will deliver increased athletic performance. 

How to Use a Massage Gun for the Best Results

Get the best from your massage gun

The beauty of using a massage gun is its simplicity. But if you’re new to the world of premium recovery or only just considering dipping your toe in, a little extra instruction won’t hurt.

Whether you’re using the MyoPro or MyoLite, this is how to use your percussion tool to get world-class results. Not using a massage gun yet? It’s time to commit to the best recovery and performance of your life.

Use the Right Attachment

First things first, you need to decide what you want from your session. With eight attachments to choose from on the MyoPro and four on the MyoLite, you can tailor your massage gun to suit your needs. The paddle and ball are great for general use on big muscle groups. Think pre-workout to warm up or just before bed to turn off. Attachments like the bullet, pinpoint and thumb are for more targeted percussion, releasing trigger points and knots deep in the muscle.

One you’ve picked your attachment, hit the on switch and fire up.

How to Use a Muscle Gun

Your massage gun is going to do all the work for you. Once it’s powered up all you need to do is target the desired area. Move the gun slowly over larger muscle groups or stay in a smaller area when you’re targeting painful, tight spots. 

There’s no need to press or flex your muscles, the amplitude has been designed for the optimal massage depth. You don’t need to spend hours locked away with your massage gun either, just a few minutes on each muscle group will do. Remember the great anti-anxiety and stress relief benefits that come with percussion therapy and try to breath and relax.

When to Use Your Massage Gun

If you’re using your massage gun properly and for an appropriate amount of time you can happily use it every day. Before workouts it can help you warm up your muscles and avoid injury and after it will dissipate lactic acid and reduce DOMS. And if tight, sore muscles do strike you’ll have your MyoPro or MyoLite to hand when you’re on the go too.

Areas to Avoid with Your Muscle Gun

Your muscle gun has been designed to relieve sore, tight muscles. With that in mind avoid bones and joints and obviously any cuts or bruises.

Not got your hands on your very own muscle gun yet? Now you’ve got the technique down it’s time to try it out for real and buy your own MyoPro or MyoLite.

10 Benefits of Using a Muscle Massage Gun

Muscle massage gun

If you’re an athlete or fitness fan who loves to workout then you need a muscle massage gun. Not sure what we’re talking about? A muscle massage gun, like the MyoPro or MyoLite, is an electronic percussion device that when applied to the body can provide a whole host of benefits. If you love a hard massage or take your foam roller everywhere then a massage gun can help take your recovery to the next level.

What Are The Benefits of Using a Muscle Massage Gun?

1. Increased Blood Circulation

The deep vibrations delivered by a muscle massage gun like the MyoPro or MyoLite improve blood and lymphatic circulation. This helps oxygen and nutrients get around your body more quickly, reducing inflammation and pain in your muscles and helping them to repair and grow.

2. Improved Flexibility and Mobility

Improved blood circulation can also help boost your flexibility and mobility. Using a massage gun improves circulation, which in turn clears away waste and releases tension improving tissue metabolism and health. 

3. Pain Relief

If you love to workout then you’ll be no strangers to DOMS (delayed onset muscle soreness) and for many people this will be why they picked up a massage gun in the first place. Targeted percussion on tight, sore muscles helps to relieve pain by relaxing trigger points, lengthening the muscles and dissipating lactic acid. Percussion massagers also interrupt neurological pain frequencies, reducing pain even further.

4. Injury Prevention

Using a massage gun before you workout can help warm up and wake up your muscles before you start to move, increasing your range of motion and reducing the chance of injury.

5. Enhanced Immunity

Although research is still ongoing, it’s believed that using percussion devices can boost your immune system. It’s likely that this is due to improved blood circulation and a healthier lymphatic system

6. Better Sleep

Using a massage gun shortly before sleeping can help to relax your central nervous system and signal to your body that it’s time to sleep. Many massage gun users find they achieve a better quality of sleep having used their massage device ten minutes before hitting the hay.

7. Eased Stress and Anxiety

Massages are often recommended as a great way to reduce tension, stress and anxiety and the same goes for using your massage gun at home. By calming your central nervous system and improving your sleep, a percussion device can improve your overall sense of wellbeing.

8. Increased Focus

With less pain, reduced stress and improved blood circulation your brain is going to be able to focus more intently, another way in which massage guns can improve your overall athletic performance. Your state of mind can make a world of difference on event or competition day.

9. Rehabilitation 

Massage guns can be used to supplement rehabilitation after injury. Again, the increased blood circulation is the star here, hastening muscle repair. As well as general muscle soreness, percussion therapy has also been known to help treat fibromyalgia, sciatica and shin splints. 

By massaging collagen fibres deep in the body, percussion therapy can also breakdown scar tissue which often causes pain and discomfort.

10. Enhanced Performance

By now it’s probably becoming quite clear why massage guns are so popular. With increased flexibility and mobility, reduced inflammation, better sleep and less injuries your overall athletic performance is going to improve, and who doesn’t want that?

You’ve read the ten top benefits of using a muscle massage gun, it’s time to invest in your very own. Not sure which one is for you? We’ve broken down the differences between the MyoPro and MyoLite to make your choice even easier.

The 10 Best Foods for Muscle Recovery

Best foods for muscle recovery

Your body is a machine. To get the best from it you need to fuel it with the right food. The good news is that if you’re feeling sore and tired and you want to focus on recovery, then there are certain foods that will help you recover quicker, build muscle and ease DOMS. These are the ten best foods for muscle recovery.

Boost Your Recovery With These Foods

1. Eggs

Packed full of protein, healthy fats, amino acids and vitamins, eggs are an excellent post-workout meal. Not only will they help repair and build muscle but they’re also cheap, quick, filling and delicious. Try a poached egg on whole grain toast or add veggies and make an omelette. Don’t be tempted to ditch the yolks though, that golden centre is rich in nutrients like vitamin A, B12 and D.

2. Salmon

It’s brunch time. Pair your eggs with smoked salmon for the ultimate recovery meal. Salmon is a great source of protein and omega 3 fats, both of which are vital when it comes to muscle repair. Add into the mix vitamin B6 and niacin, which help the body to convert food into energy, and you’ve got a superfood snack on your plate.

3. Sweet Potatoes

You know you should be eating carbs – it isn’t the nineties. You need high quality carbohydrates after you exercise to rebuild your glycogen stores and replenish your energy and the sweet potato has plenty. Sweet potatoes also contain copper which helps to maintain healthy muscle tissue and vitamin C which prevents muscle breakdown.

4. Nuts and Seeds

The perfect porridge topper or between meal snack, a handful of nuts and seeds is stuffed full of protein. Plus, the omega 3 fatty acids will fight inflammation and improve your bone and joint health. Almonds, walnuts and pumpkin seeds are at the top of our list.   

5. Blueberries

Bring on the smoothies. These berries might be small but they are certainly mighty. Blueberries contain polyphenols, which are a type of antioxidant. This specific kind of antioxidant is known for its ability to protect cells and reduce muscle pain. Research has shown that a handful of blueberries after a workout improves the rate of muscle recovery.

6. Spinach

Goodbye muscle cramp. The high levels of potassium and magnesium in spinach (and other leafy greens like kale) reduce these painful spasms. But the benefits don’t stop there (it was Popeye’s favourite for a reason). Spinach is a rich source of nitrates which when consumed increase the amount of calcium released in the body which is obviously great for your muscles, bones and general wellbeing.

7. Bananas

The humble banana might not be so humble after all. Grabbing a banana after a workout is going to speed up your glycogen recovery, which in turn will help with muscle growth and beating fatigue. Not to mention the dopamine (yep the happy hormone) and polyphenols  which will reduce inflammation and promote a speedier recovery. It even comes with its own eco-friendly wrapper. You can’t ask for more than that.

8. Yoghurt

Add your banana or blueberries to a bowl of natural yoghurt and supercharge your post-workout snack. Yoghurt is the near perfect combination of high quality carbs and protein making it one of the best foods for muscle recovery.

9. Avocado

Mix up some guac, we’re having a fiesta. Avocados are jam-packed full of the kind of good fats that your muscles and joints are crying out for during recovery. They’re also full of B vitamins which will give your metabolism a jump start, stimulating muscle recovery and growth.

10. Chocolate

We’ve saved the best for last, although we’re talking dark chocolate here. Dark chocolate (70% cocoa or more) is full of antioxidants called flavonoids that help to reduce inflammation and boost your immunity. The higher the concentration of cocoa the better impact on cognition, mood and even heart health.

Bon appetit athlete. Add these foods into your diet and particularly into your post-workout meals and reap the benefits. Ready to take your recovery one step further? Find out whether the MyoPro or MyoLite is best suited to you.

5 Common Running Injuries and How to Prevent Them

How to avoid common running injuries

If you’re running marathons and ultra-marathons then you’re likely no stranger to injury. Although experienced runners (who tend to run longer distances) are actually less prone to injury than novices, it’s during training that you’re at the most risk. A recent study showed that over a full season up to 80% of injuries occurred during training.

The majority of these injuries tend to be due to overuse rather than a single point of trauma like a sprained ankle. Overuse injuries include shin splints, IT Band syndrome and stress fractures – all pretty nasty and could take you out of the game. But injuries aren’t a certainty. Let’s look at the most common running injuries and find out how you can avoid them.

The Most Common Running Injuries

Shin Splints

Shin splints are just about as painful as they sound. The official name for pain and swelling in your shin bones and lower legs is tibial stress syndrome and it is often caused by running too much too soon or having poor running form. Shin splints will normally go away after a few weeks with rest and a shift in exercise routine (cutting back or changing to something that puts less pressure on your bones like swimming). If they’re ignored though and you continue to exercise at the same rate, they could turn into stress fractures.

IT Band Syndrome

The iliotibial band (or IT band) runs down the outside of your thigh and connects your outer hip to your knee. IT band syndrome occurs when this tendon gets tight and rubs against your thigh bone. The friction can lead to pain and swelling when you try to bend your knee and during activity. It’s another overuse injury that will get worse with repeated movement. Common causes of IT Band Syndrome include a sudden increase of running distance, running in old or misfitting trainers and running on uneven ground. You can also be more susceptible to IT Band Syndrome if you have weak hip or knee muscles.

Stress Fractures

Another one that does what it says on the tin. A stress fracture is a hairline break in your bone due to repetitive impact. Ignore your shin splints and you may find that the pain gets more intense and you develop swelling and bruising in the area. These are signs you’ve developed a stress fracture and you’ll need to see a doctor and get an x-ray to confirm. As well as high impact sport and increased activity, a lack of nutrients can also be a risk factor for stress fractures – make sure you’re getting plenty of vitamin D and calcium.

Achilles Tendinitis

Achilles tendinitis is when the tendon that connects your heel and calf becomes inflamed and painful. It can also reduce movement when you flex your foot back and forward which is pretty important, the achilles tendon is used for walking, running and jumping. Achilles tendinitis can be very uncomfortable and if left untreated can lead to your achilles tendon rupturing – an injury that can often require surgery.

Plantar Fasciitis

Plantar fasciitis is a condition we often hear about at MyoMaster. Symptoms include pain, or a burning sensation along the bottom of the foot around the heel and arch. It’s caused by irritation of the plantar fascia, the thick layer of tissue on the bottom of the foot that connects the heel bone to the toes. A sudden uptick in exercise, the type of shoes or trainers and the surface on which you’re moving across can all cause plantar fasciitis.

How to Avoid Common Running Injuries

Just because they’re common doesn’t mean these injuries are inevitable. Use these top five tips to ensure nothing slows you down.

Train Smarter Not Harder

Time and time again we’ve cited running too far too quickly as a risk factor for these injuries. It can be tempting as you head towards a long-awaited goal to crank up your training rate but trust us when we say you’re better served sticking to your original plan. All of these injuries require a reduction or change in activity to heal at the very least but they could leave you out of action for months if left untreated. You know the right thing to do.

Kit Yourself Out

Poorly fitted or very worn trainers are another risk factor for almost all of these injuries. You need something that will give you enough support and absorb the impact of your feet striking hard ground. The right trainer will protect your joints and bones and even improve your running form by providing structure. A decent pair of running trainers should last you between 600 and 700 kilometers but we suggest regularly checking them over for signs of wear.  

Cross Train AND Strength Train

We ask a lot, we know. But adding in some different types of training and mixing up how you move your body is going to reduce your chance of injury and improve your performance. If you do the same type of exercise again and again you’re stressing the same joints, muscles and bones over and over. Add in low-impact exercise to take the pressure off. We also recommend adding strength training to your routine as muscle weakness can lead to imbalance and injury. Check out these simple strength training moves that are perfect for runners.

Prioritise Run Recovery

Tight and inflexible muscles are going to lead to injury. That’s why it’s paramount that runners take their recovery seriously. A massage gun like the MyoPro or MyoLite can provide the level of deep tissue percussion therapy that marathon and ultra marathon runners need to target tight and painful muscles. As well as reducing soreness and increasing blood flow to muscle tissue, a muscle massage gun will also stretch muscle tissue and fascia for improved mobility and flexibility.

 

If you’re in pain and it’s not getting better or if it suddenly gets much worse then never hesitate to seek out professional advice. Your GP will be able to diagnose and treat the above injuries, or refer you to a specialist that can.

Why You Should be Using Compression Recovery Boots

If you’re an athlete, whether professional or amateur, you deserve recovery products that give as much as you do. At MyoMaster we provide premium, athlete-designed recovery technology, utilising both percussion and compression technology. The benefits of using a massage gun like the MyoPro or MyoLite are fairly well known. But it’s our range of compression boots, a product initially used in the healthcare industry, that have been flying under the radar. Now a must-have for athletes, this is why you should be using compression recovery boots.

What is Compression Technology and How Does It Work?

Compression technology is the use of controlled pressure on muscles to increase blood flow.

The use of compression in sports and fitness isn’t new. Compression clothing has been available for many years and is used by athletes to improve performance and enhance recovery. Compression kit like tops, leggings and socks works by putting pressure on blood vessels, increasing blood pressure and flow. Despite the known benefits of compression technology there is plenty of debate over whether the small amount of pressure provided by compression clothing can really make a difference. This is where compression boots like MyoAir and MyoPump come in. Where most compression clothing exerts about 10-30mmHg of pressure, our elite compression system MyoAir delivers up to 250mmHg. That’s unrivalled in the market.

Why Use Compression Recovery Boots?

Compression therapy goes back as far back as the Ancient Greeks. Today, it’s used in modern medicine to improve blood flow, reduce swelling and speed up the healing of wounds. So it really is no surprise that the sporting and fitness world has clocked on to its benefits. Ancient man and hospital patients are one thing though. How can compression boots improve your recovery and training?

1. Faster and More Efficient Recovery

The targeted nature of compression recovery boots like the MyoPump and MyoAir, allows for increased blood flow to individual areas of the leg. Increased blood flow brings with it oxygen and nutrients that will help heal the micro-tears caused by exercise. Using compression boots has also been shown to improve your venous return (how quickly your blood is pumped back to the heart to be re-oxygenated). This not only speeds up recovery but can also boost your general wellbeing by helping your organs to function properly, reduce aches and pains and improve your sleep quality.

2. Reduced Muscle Soreness

An increased rate of blood flow is also important for flushing out waste material and lactic acid. This can build up after exercise and cause pain and stiffness – also known as DOMS. In one study the use of compression boots reduced skeletal muscular oxidative stress and proteolysis markers during recovery, which put simply means a reduction in muscle pain and soreness. Cutting back on the number of days you’re hobbling around and struggling to get up the stairs is going to allow you to train again much faster after a big session.

3. Increased Flexibility

The pulsing sensation provided by compression recovery boots mimics that of a high-quality massage but with levels of pressure that human hands simply can’t recreate. This helps to relax muscles and reduces tightness and stiffness. Research has shown that using compression recovery systems can mitigate the loss of flexibility, which in practically every single sport equals better performance and a reduced risk of injury.

4. Faster Injury Recovery

Injuries happen. Especially when you train hard and push yourself time after time. If you experience pain, swelling or a loss of range of motion from conditions such as shin splints and Achilles Tendinitis then compression boots will reduce recovery time as they drive more blood and oxygen to the area. Compression technology brings much-needed oxygen to damaged tissue and pumps away excess fluid associated with swelling. A study has even shown that compression therapy can improve pressure pain threshold – how much it hurts when you press on muscles.

Easy to use, easy to clean and transportable, recovery boots like the MyoAire and MyoPump are the easiest application of compression therapy. Just 20-30 minutes of use after a workout and you can enjoy all of the benefits you’ve just read about.

 

 

SHOP NOW

Why Muscle Recovery is More Important Than Training

Why muscle recovery is more important than training

We can almost see you rolling your eyes. But hear us out. Yes, training is key if you want to get fitter and stronger but none of it is worthwhile if you’re not recovering properly. How fit you are is an extension of your general health and wellbeing. Any athlete, or fitness lover knows that you can train as much as you want but if your diet isn’t on point and you’re not getting enough sleep then you won’t get results. With that in mind, these are our top three reasons why muscle recovery is more important than training.

Three Reasons Why Muscle Recovery Trumps Training

1. Muscle Growth

Muscle growth doesn’t happen while you exercise. It happens when you rest. When you train the stress you put on your muscles causes tiny tears in the tissue (say that three times fast). The micro-tears heal when you rest and use appropriate recovery techniques, allowing a cellular process which fuses muscle fibres together to form new myofibrils (the protein filaments that make up muscle). These myofibrils increase in thickness and number and that’s how your muscles get bigger and stronger. If you don’t allow the tears time to heal they grow and your muscles can become inflamed and sore.

Every athlete knows that consistency is key. If you want the energy to get up and workout again and again then you need to recover right. Our muscles store glycogen (carbohydrates) which is broken down to fuel movement. Research studies have shown that the body needs around 24 hours to replace the depleted glycogen ensuring you’ll have enough energy for tomorrows workout, and the one after that. No rest, no growth. Not giving your muscles the chance to heal is going to lead to pain, fatigue and an overall decrease in athletic performance. Heed this warning.

2. Mind Over Matter

Rest and recovery isn’t just for your body. When you have a goal in mind, whether it’s a sporting event or a personal best, it can be easy to go after it with blinkers on. But training day in, day out and not getting good sleep can be a one-way road to low mood, irritability and lacking motivation. Instead, prioritise rest and recovery so that you turn up physically and mentally raring to go. 

You’ve probably heard the term ‘burnout’ by now, but did you know it also applies to exercise? If you’re pushing yourself hard at every workout for long periods of time, waking up early and working too it’s likely your body is flooded with the stress hormone cortisol. Cortisol is great in the short-term as it acts as a built-in alarm system, but in the long-term it could have serious health consequences. Studies have shown that the relationship between stress and exercise isn’t as simple as we often think (exercise relieves stress) and those of us who regularly put our bodies under intense stress are more likely to suffer from digestive issues, weight gain and poor mental health. Make sure you’re working within a sensible training plan that allows time for dedicated rest days and active rest days.

Plus. don’t forget that your MyoMaster massage gun doesn’t just tackle muscle soreness and injury, it can also help ease stress and anxiety and aid your best night’s sleep.

3. Avoid Injury

The last thing anyone wants is to be put out of action by injury. But if you don’t put muscle recovery on the top of your to-do list you could be sealing your fate. Overloading your body can lead to fatigue and a tired mind and body are going to make mistakes and lose form, making injury a likelihood. 

Overtraining is a real thing. Overuse injuries are common in athletes, with research showing that athletes who had less than two rest days per week had a 5.2 fold risk of an overuse injury. That can include things like tendonitis, shin splints and even stress fractures. You might not want to focus on rest and recovery but avoid it and you’ll be forced to take it seriously eventually.

Struggle with taking rest days? Reframe them as growth days and you might feel differently.

How to Take Recovery Seriously 

We’re not asking for much. Just that you take your recovery as seriously as you do training. Make sure you’re taking regular rest days, getting plenty of sleep, hydrating, eating right and of course, using premium recovery tools. Check out MyoMaster’s percussion, compression and occlusion products to get started.

Which Massage Gun is For Me?

Which massage gun is for me

MyoMaster create best-in-class recovery products including massage guns and compression boots. But you already knew that. If you’ve come this far then you know that MyoMaster products are designed by athletes, revolutionising recovery so that you can perform at your absolute best. If you’re in the market for a massage gun then you’re in the right place.

Let’s find out which massage gun is for you and compare the MyoPro and the MyoLite.

All About the MyoPro

The MyPro is the ultimate recovery companion for athletes. A percussive massage device designed to enhance recovery and reduce pain, it comes with eight different attachments so you can tailor your experience and target problem areas. 

The MyoPro isn’t messing around. It delivers over 60lbs of stall force providing you with unbeatable pressure. With that much power you might imagine that the MyoPro is heavy and cumbersome. No way. Made from aero-grade aluminum it is lightweight and easy to handle, coming in at just 1kg. Plus, heat dispersing technology means you never have to worry about it overheating, even when you crank the pressure right up.

Working with professional sports teams like the Harlequins and many of the World’s Strongest athletes MyoMaster have developed the optimum amplitude. Offering 14mm depth and five different speeds the MyoPro is fast and effective, releasing even the deepest tension and easing pain. In fact, the MyoPro penetrates 70% deeper into muscle than consumer grade competitor products.

So who is the MyoPro for? Professional athletes and fitness enthusiasts looking for unbeatable pressure, accelerated recovery and improved performance.

Spotlight on the MyoLite

The MyoLite massage gun is the world’s most compact muscle massager. Weighing in at just 0.7kg and smaller than an iPhone, the MyoLite fits in the palm of your hand and delivers premium recovery on the move. With an industry leading battery life of six hours, it will never leave you wanting. 

Built in the image of it’s big brother the MyoPro, the MyoLite comes with the same aero grade aluminium body, making it lightweight and durable. It also features the same silent power technology and four scientifically calibrated speeds. With the MyoLite in hand you’ll be able to apply the right percussion for you, with exceptional power and hardly any noise. On the train home from an event or in a far flung hotel room, the MyoLite is your travel companion.

Looking for a compact, portable massage gun that gets the job done? The MyoLite is for you. It’s four attachments have been designed by physiotherapists to ensure you can still tailor your massage to every part of your body.

Which MyoMaster Massage Gun is For Me?

Let’s get it clear, the MyoPro is the definitive, world-class massage gun. A must-have for any athlete or fitness lover. While the compact MyoLite is for premium recovery on the go. Both massage guns will boost your recovery, improve your performance, help to heal injury and ease anxiety – the size and power is your choice.