After the workout, the real progress begins. Muscle recovery isn't a luxury: it's a key step to performing better , avoiding injuries, and maintaining motivation. When planned well, it accelerates muscle fiber repair, reduces pain, and allows you to return to training with more energy.
Why Muscle Recovery is Essential
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Repair and strengthen : Exercise creates micro-injuries. Recovery triggers adaptation processes that make your muscles stronger and more enduring .
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Limit muscle soreness (DOMS) : Better circulation and tissue relaxation reduce delayed inflammation.
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Prevent overwork : By reducing nervous and hormonal stress, you avoid chronic fatigue and injuries.
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Optimize gain : Sleeping, hydrating, and stretching support anabolism and progression session after session.
The massage gun: a smart ally
The massage gun (percussion therapy) applies rapid, deep pulses to the muscles. Result:
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Increased blood flow to better oxygenate tissues and remove metabolic waste;
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Myofascial relaxation : it helps release tension and trigger points responsible for stiffness;
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Improved range of motion before training (activation) and decreased muscle soreness after;
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Time saving : 5–10 targeted minutes sometimes replace a long massage session.
How to use it properly
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Before exercise (activation) : 30–45 seconds per muscle group, low to medium intensity, slow movements.
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After training (cool-down) : 1–2 minutes per tense area, moderate pressure, stay at “bearable” pain.
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Daily (maintenance) : 5 minutes on chronically stiff areas (calves, glutes, upper back).
Avoid joints , bones , acute injuries and adapt the intensity to your sensitivity.
The other pillars of recovery
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Sleep : 7–9 hours to promote growth hormone release.
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Nutrition & hydration : protein, quality carbohydrates, electrolytes.
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Mobility & stretching : gentle and progressive, especially after exercise.
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Cold/hot, compression, light walking : to activate without overloading.
Choosing your massage gun
Choose a quiet model with multiple heads , intensity settings , good battery life and an ergonomic handle. A carrying case and automatic shut-off are pluses.
Incorporating muscle recovery and Solna's chosen massage gun into your routine means gaining comfort, consistency, and performance—now and in the long run.