9 Popular Workout Recovery Tricks That Don't Actually Work

You decided to go big or go home during your last sweat session and now you're seriously hurting. So,处理肌肉酸痛，，，，you grab an ice pack, pop an Advil and you're good to go, right? Not so fast. It turns out, a lot of popular workout recovery methods aren't all they're cracked up to be.

除非您是为比赛做准备的职业运动员，否则大多数锻炼恢复技巧只是不必要的 - 在某些情况下，甚至可能有害。

“Although these strategies don't work from a physiological perspective, people still do them because many of them feel good," says托德·白金汉（Todd Buckingham），博士，，，，lead exercise physiologist for Mary Free Bed Sports Rehabilitation. "In addition, we want to do某物and be an active participant in our recovery."

不过，您可能会使事情变得更糟或只是浪费您的钱。在购买该CBD霜之前，请阅读此内容。

坚持下去，结冰可以减少炎症 - 这不是一件好事吗？不是为了锻炼恢复。白金汉说：“炎症是由血流增加引起的，这是运动后肌肉愈合过程的一部分。”

Although applying ice might numb the discomfort, you're reducing your muscle's ability to fully repair and grow stronger.

“如果冰结冰，您将抑制进步，只收获约80％benefits of exercise，，，，“he says. Translation: Diminished muscle growth and power.

冷冻疗法或冰浴也是如此：将这些策略提供冷肩。

抗炎的非处方止痛药具有与冰相似的作用。它们减少了告诉您的身体疼痛的化学物质数量。

“NSAIDs白金汉说：“不要帮助您更快地变得更好。我不推荐它们，因为由于减少的炎症，您不会得到太多的肌肉修复。”

Pain relief lotions contain ingredients like menthol or capsaicin that provide a cooling tingle. "The sensation is distracting, but it won't physiologically improve your muscle health," Buckingham says.

As for arnica, the health darling du jour? "The claim is that it may reduce swelling, but there is very little scientific evidence to support this," he says.

CBD止痛药也是如此。他说：“ CBD是如此新，以至于我们仍然不知道它的真实影响，因为我们没有时间研究它。”“但是目前，没有科学证据表明它实际上从生理角度有助于恢复。”

也就是说，这些药膏对您不利，因此，如果安慰剂效果对您有用，请随时将其涂抹。

Can these little white crystals truly reduce swelling and pain post-workout? "The theory behind Epsom salt baths is that when the salts dissolve in the water that they can then get into your body through the skin," Buckingham says. "This has not been proven."

尽管如此，它可能会产生舒缓的效果。他说：“坐在温水中可以帮助您放松您的肌肉和关节。”“泻盐可能会有一种气味，可以帮助您进一步放松，但是没有生理证据表明泻盐本身会加快恢复。”

Compression boots are inflatable "leg sleeves" that stretch from your foot all the way up to your hip. They contain four to five chambers that fill with compressed air and massage your tootsies, calves and hamstrings.

压缩袜子是长袜子的袜子，旨在比普通袜子挤压腿部。

白金汉说，通过挤压腿，他们知道它们有助于将血液从您的腿回到心脏上，同时还减少了该地区的任何淋巴液的堆积。

人们认为，这有助于冲洗乳酸（激烈运动后体内积聚在体内的酸，并引起肌肉疼痛和抽筋），并减少酸痛。不幸的是，事实并非如此。

他说：“压缩靴子或袜子不能帮助您更快地恢复。”“尽管如此，他们也不会造成任何伤害，可能会感觉良好。”

According to the克利夫兰诊所，医生可能会为患有与腿部流通有关的健康状况的人推荐压缩袜子，例如静脉功能不全（当您的腿上的血液池而不是泵回心脏时）或在长期骑行期间改善血液流动，这两者都使您面临更大的血液凝块的风险。

但是有证据表明它将有助于恢复运动。

主张：伸展脚趾向天空伸出来消除乳酸并通过将血液流向您的心脏来改善循环。

The truth: "The best way to boost circulation and clear lactate from the muscle is movement, like by walking or jogging," Buckingham says. "Each time your muscles contract, this helps pump the blood through your venous system."

然后是这样：假设您的腿部肌肉在运动过程中承受压力，他们实际上可以使用额外的血液来帮助修复。您要做的最后一件事是减少他们的供应。

您可能听说过出汗毒素会加快锻炼恢复。恶性谎言！

“Perspiration doesn't filter out toxins; your liver and kidneys do that," Buckingham says. "In fact, saunas and hot tubs might make you moredehydrated，这可能会对恢复产生负面影响。”

2019年12月的一项小型研究International Journal of Sports Physiology and Performancefound that spending time in a sauna after training led to performance declines and greater fatigue and discomfort in competitive swimmers.

尽管全身热量不是一个好主意，但请保留加热垫。他说：“它可以增强流向酸痛区域的血液，使您放松并改善流动性。”

A small July 2017 study in theClinical Journal of Sports Medicinefound that applying low-temperature heat wraps reduced post-workout muscle tenderness by increasing tissue flexibility and blood flow.

You've probably heard that it's beneficial to sit in an ice bath and then hop in a hot tub. Yet it doesn't live up to the hype.

“Contrast water therapy is another example of a technique that is used by athletes because it makes them feel better after a workout, but it does not necessarily have any physiological effect on the muscles," Buckingham says.

He points to a large April 2013 review inPLOS One表明对比造影剂疗法研究具有偏见的高风险，这使得大多数结果的准确性不清楚。

他说：“因此，这些研究的质量非常低；此外，几乎没有证据表明肌肉损伤减少或改善了肌肉修复。”“审查确实发现对比度水治疗与仅温水恢复相比会降低肌肉酸痛。也就是说，肌肉酸痛是一种主观的措施，由于对比度水治疗，没有进行细胞适应，从而帮助肌肉更快地恢复或更少。疮。”

至于为什么人们报告说不那么疼痛：“想到冷水与温水形成鲜明对比会产生镇痛作用，”他说。换句话说，这可能会让你feelbetter even if it's not actually speeding uppost-workout recovery。

After exercise, some people will swallow an antioxidant capsule, which often containsvitamin C，，，，vitamin Eand复合COQ10。认为这些补品将fight free radical damage，，，，preventing inflammation,疲劳and soreness.

但是根据国立卫生研究院，抗氧化剂补充剂实际上可以干扰运动的好处，从而减少肌肉的锻炼和力量。

白金汉说：“研究发现，与食用真正食物恢复的人相比，通过服用抗氧化药物从运动中恢复过来的人的表现受损。”“真正食物中的维生素和矿物质更具生物利用性，这意味着您的身体很容易吸收它们并将其用于康复。”此外，COQ10可能会导致轻度的副作用，例如疲倦，睡眠困难，头痛和恶心。

但是最大的缺点可能是对饮食的影响。他说：“服用补品的人可能认为他们也不需要吃饭。”“他们可能会跳过蔬菜，因为他们认为自己以药丸形式获得了营养。”