{"id":20832,"date":"2026-02-20T11:32:27","date_gmt":"2026-02-20T11:32:27","guid":{"rendered":"https:\/\/drartus.com\/how-to-recover-quickly-from-training\/"},"modified":"2026-02-20T11:51:41","modified_gmt":"2026-02-20T11:51:41","slug":"how-to-recover-quickly-from-training","status":"publish","type":"post","link":"https:\/\/drartus.com\/en\/how-to-recover-quickly-from-training\/","title":{"rendered":"How to recover quickly from training?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"20832\" class=\"elementor elementor-20832 elementor-20810\" wpc-filter-elementor-widget=\"1\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"e-con-top elementor-element elementor-element-f8cb066 e-flex e-con-boxed e-con e-parent\" data-id=\"f8cb066\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-46da45e elementor-widget elementor-widget-heading\" data-id=\"46da45e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">How to recover quickly from training?<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"e-con-top elementor-element elementor-element-46b8b1c e-flex e-con-boxed e-con e-parent\" data-id=\"46b8b1c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b8e44f5 elementor-widget elementor-widget-text-editor\" data-id=\"b8e44f5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Some say that the most important part of <a href=\"https:\/\/drartus.com\/en\/sports\/\">training<\/a> is <a href=\"https:\/\/drartus.com\/en\/sports\/post-workout-recovery\/?doing_wp_cron=1771585886.3339529037475585937500\">recovery<\/a>. Its relevance lies in the following: <\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle growth requires a positive balance.<\/b><span style=\"font-weight: 400;\"> After training, protein synthesis increases, but this only translates into hypertrophy when nutrition and rest allow this rebuilding to outweigh degradation over days and weeks.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>The nervous system also gets tired.<\/b><span style=\"font-weight: 400;\"> Even when the muscle \u201cholds up,\u201d the ability to recruit fibers, coordinate movement, and produce force declines with accumulated fatigue, and this limits the quality of the next workout.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tendons and joints adapt more slowly.<\/b><span style=\"font-weight: 400;\"> Muscles can improve quickly, but connective tissue takes longer, and without sufficient recovery, that annoying persistent pain appears, which is not a serious injury, but it does reduce consistency.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sleep is the greatest multiplier.<\/b><span style=\"font-weight: 400;\"> Poor sleep affects pain, appetite, blood sugar control, motivation, and performance itself; the result is less work done well and less progress.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/drartus.com\/en\/sports\/post-workout-recovery\/?doing_wp_cron=1771585886.3339529037475585937500\">Recovery<\/a> determines consistency. What builds results is not the isolated <a href=\"https:\/\/drartus.com\/en\/sports\/?doing_wp_cron=1771585972.7472069263458251953125\">training<\/a> session itself, but rather being able to train week after week without fatigue forcing you to stop or reduce everything.<\/li><\/ul><p>Rest and <a href=\"https:\/\/drartus.com\/en\/sports\/post-workout-recovery\/?doing_wp_cron=1771585886.3339529037475585937500\">recovery<\/a> involve managing your workload well, sleeping, eating enough, and taking lighter days when it makes sense, to build strength.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"e-con-top elementor-element elementor-element-a85d627 e-flex e-con-boxed e-con e-parent\" data-id=\"a85d627\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0e7fd41 elementor-widget elementor-widget-heading\" data-id=\"0e7fd41\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Recovery in hypertrophy<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"e-con-top elementor-element elementor-element-7c9ae46 e-flex e-con-boxed e-con e-parent\" data-id=\"7c9ae46\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-341257e elementor-widget elementor-widget-text-editor\" data-id=\"341257e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/drartus.com\/en\/sports\/post-workout-recovery\/?doing_wp_cron=1771585886.3339529037475585937500\">Recovery<\/a> helps with hypertrophy when three conditions are met: adequate stimulation during <a href=\"https:\/\/drartus.com\/en\/sports\/\">training,<\/a> sufficient protein and energy, and rest that allows you to repeat the stimulation with quality without accumulating fatigue that ruins volume and technique.<\/span><\/p><p><span style=\"font-weight: 400;\">O que muda durante a <a href=\"https:\/\/drartus.com\/en\/sports\/post-workout-recovery\/?doing_wp_cron=1771585886.3339529037475585937500\">recupera\u00e7\u00e3o<\/a>, por \u00e1reas:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Muscle repair: small micro-injuries and disturbances in the fibers and connective tissue are repaired, and the muscle strengthens structures to better withstand the same type of load.<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Glycogen: replenishes some of the fuel used, especially if the training session was intense; this influences performance in the next session.<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Nervous system: improves coordination and the ability to recruit fibers, and the feeling of \u201cheaviness\u201d tends to decrease as neural fatigue diminishes.<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Inflammation and delayed onset muscle soreness (DOMS): there is a normal inflammatory response to the repair process, which explains stiffness and pain 24\u201372 hours later, but pain is not synonymous with growth.<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Tendons and ligaments: they adapt more slowly than muscles, so recovery is more critical when you increase load or volume.<\/li><\/ul><p><span style=\"font-weight: 400;\">In practice, for hypertrophy, <a href=\"https:\/\/drartus.com\/en\/sports\/post-workout-recovery\/?doing_wp_cron=1771585886.3339529037475585937500\">recovery<\/a> is much easier to manage with these minimums:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Sleep: 7\u20139 hours is usually the point where almost everyone improves their performance and <a href=\"https:\/\/drartus.com\/en\/sports\/post-workout-recovery\/?doing_wp_cron=1771585886.3339529037475585937500\">recovery<\/a>.<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Daily protein: a simple and effective rule of thumb is around 1.6\u20132.2 g\/kg\/day, spread throughout the day.<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Sufficient energy: if you eat too little or too much, you will not grow much, even with good training.<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Volume management: more sets is not always better when quality declines and fatigue accumulates.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"e-con-top elementor-element elementor-element-239613d e-flex e-con-boxed e-con e-parent\" data-id=\"239613d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4c6cd9d elementor-widget elementor-widget-heading\" data-id=\"4c6cd9d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Support for faster recovery<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"e-con-top elementor-element elementor-element-2392e0e e-flex e-con-boxed e-con e-parent\" data-id=\"2392e0e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-258b12a elementor-widget elementor-widget-heading\" data-id=\"258b12a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Compression stockings: circulation and perception of fatigue<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"e-con-top elementor-element elementor-element-f52cbb3 e-flex e-con-boxed e-con e-parent\" data-id=\"f52cbb3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-01aee08 elementor-widget elementor-widget-text-editor\" data-id=\"01aee08\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/drartus.com\/?s=meias+compress%C3%A3o&amp;post_type=product&amp;doing_wp_cron=1771586360.8211860656738281250000\">Compression socks<\/a> exert graduated pressure on the legs, promoting venous return and reducing fluid stagnation after prolonged exertion. In endurance sports, many athletes report feeling less heaviness and swelling when they use them <a href=\"https:\/\/drartus.com\/en\/sports\/post-workout-recovery\/?doing_wp_cron=1771585886.3339529037475585937500\">after<\/a> <a href=\"https:\/\/drartus.com\/en\/sports\/\">training.<\/a> <\/span><\/p><p><span style=\"font-weight: 400;\">The impact on muscle structural regeneration is subtle, but the added comfort can make it easier to return to the next <a href=\"https:\/\/drartus.com\/en\/sports\/\">workout<\/a> with less accumulated fatigue. They can be a useful complementary <a href=\"https:\/\/drartus.com\/?s=meias+compress%C3%A3o&amp;post_type=product&amp;doing_wp_cron=1771586360.8211860656738281250000\">support<\/a> during periods of higher volume. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"e-con-top elementor-element elementor-element-075677d e-flex e-con-boxed e-con e-parent\" data-id=\"075677d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b93cfc5 elementor-widget elementor-widget-heading\" data-id=\"b93cfc5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Fisiocrem and topical creams: localized comfort<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"e-con-top elementor-element elementor-element-a53824f e-flex e-con-boxed e-con e-parent\" data-id=\"a53824f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-84fc6d8 elementor-widget elementor-widget-text-editor\" data-id=\"84fc6d8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Some types of <a style=\"font-size: 1.125rem; color: #484f56; text-decoration-line: underline;\" href=\"https:\/\/drartus.com\/?s=creme&amp;post_type=product&amp;doing_wp_cron=1771586421.5936319828033447265625\">cream<\/a><span style=\"color: #484f56; font-size: 1.125rem;\"> act through superficial thermal stimuli. Some of them can transmit the sensation of cold or heat, which alters the perception of pain and can provide  <\/span>temporary<a href=\"https:\/\/drartus.com\/?s=creme&amp;post_type=product&amp;doing_wp_cron=1771586421.5936319828033447265625\"> relief <\/a><a href=\"https:\/\/drartus.com\/en\/sports\/post-workout-recovery\/\">after more intense workouts.<\/a><\/p><p><span style=\"font-weight: 400;\">The effect is symptomatic. It does not accelerate muscle fiber reconstruction or significantly alter the physiological inflammatory process associated with <a href=\"https:\/\/drartus.com\/en\/sports\/\">training<\/a>. For those who experience localized discomfort, it can improve well-being and facilitate mobility in the hours following exercise.  <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"e-con-top elementor-element elementor-element-e8db851 e-flex e-con-boxed e-con e-parent\" data-id=\"e8db851\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c78655a elementor-widget elementor-widget-heading\" data-id=\"c78655a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Ice: when to use it and for what purpose<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"e-con-top elementor-element elementor-element-5c1e077 e-flex e-con-boxed e-con e-parent\" data-id=\"5c1e077\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a22bb95 elementor-widget elementor-widget-text-editor\" data-id=\"a22bb95\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Applying <a href=\"https:\/\/drartus.com\/?s=frio&amp;post_type=product&amp;doing_wp_cron=1771586697.4067909717559814453125\">ice<\/a> temporarily reduces pain and swelling through vasoconstriction and decreased nerve conduction. In situations of acute overload, blows, or more obvious inflammation, it can be useful in the first few hours. <\/span><\/p><p><span style=\"font-weight: 400;\">In the context of regular training, systematic use after every session is not mandatory. Controlled inflammation is part of the adaptive process. Excessive intervention may not provide additional benefits. It can be used when there is marked pain or clear signs of tissue irritation.   <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"e-con-top elementor-element elementor-element-cd3b807 e-flex e-con-boxed e-con e-parent\" data-id=\"cd3b807\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-04b57b5 elementor-widget elementor-widget-heading\" data-id=\"04b57b5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Massage roller: mobility and reduced stiffness<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"e-con-top elementor-element elementor-element-07cabac e-flex e-con-boxed e-con e-parent\" data-id=\"07cabac\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-65a54fe elementor-widget elementor-widget-text-editor\" data-id=\"65a54fe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Myofascial release <a href=\"https:\/\/drartus.com\/?s=rolo&amp;post_type=product&amp;doing_wp_cron=1771586735.3383989334106445312500\">rolling<\/a> has shown consistent effects in reducing delayed onset muscle soreness and temporarily improving range of motion. By applying controlled pressure to muscle tissue, it promotes increased local blood flow and modulation of sensitivity. <\/span><\/p><p><span style=\"font-weight: 400;\">It does not replace strength training or correct technical patterns, but it helps maintain mobility and reduce <a href=\"https:\/\/drartus.com\/en\/sports\/post-workout-recovery\/?doing_wp_cron=1771585886.3339529037475585937500\">post-exercise stiffness<\/a>. Integrated on a regular basis, it can facilitate the transition between sessions and improve the quality of movement. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"e-con-top elementor-element elementor-element-9907866 e-flex e-con-boxed e-con e-parent\" data-id=\"9907866\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8646458 elementor-widget elementor-widget-heading\" data-id=\"8646458\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Cryotherapy: extreme cold and recovery<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"e-con-top elementor-element elementor-element-0ca1b9e e-flex e-con-boxed e-con e-parent\" data-id=\"0ca1b9e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-254b0e5 elementor-widget elementor-widget-text-editor\" data-id=\"254b0e5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Cryotherapy, whether through immersion in <a href=\"https:\/\/drartus.com\/?s=frio&amp;post_type=product&amp;doing_wp_cron=1771586776.9862630367279052734375\">cold <\/a>water or controlled cold chambers, has been associated with reduced muscle pain and perceived fatigue after intense exercise.<\/span><\/p><p><span style=\"font-weight: 400;\">The effects seem to relate mainly to symptom control and short-term <a href=\"https:\/\/drartus.com\/en\/sports\/post-workout-recovery\/?doing_wp_cron=1771585886.3339529037475585937500\">recovery<\/a>, rather than directly accelerating muscle regeneration. In competitive contexts with tight schedules, it can be strategically useful. Outside of this scenario, the additional benefit compared to simpler methods does not always justify the complexity.  <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"e-con-top elementor-element elementor-element-d38c96d e-flex e-con-boxed e-con e-parent\" data-id=\"d38c96d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-689bc80 elementor-widget elementor-widget-heading\" data-id=\"689bc80\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Sleep<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"e-con-top elementor-element elementor-element-c0a3229 e-flex e-con-boxed e-con e-parent\" data-id=\"c0a3229\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8ca3949 elementor-widget elementor-widget-text-editor\" data-id=\"8ca3949\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">During deep sleep, growth hormone is released, protein synthesis increases, and neuromuscular reorganization occurs. It is during this period that the body repairs micro-injuries induced by training and consolidates adaptations. <\/span><\/p><p><span style=\"font-weight: 400;\">Poor sleep compromises strength, endurance, coordination, and tolerance to load. No peripheral strategy can compensate for chronic sleep deprivation. <\/span><\/p><p><span style=\"font-weight: 400;\">Consistency in bedtime and wake-up times, a dark and quiet environment, and sufficient rest time are crucial to the <a href=\"https:\/\/drartus.com\/en\/sports\/post-workout-recovery\/?doing_wp_cron=1771585886.3339529037475585937500\">recovery<\/a> process.<\/span><\/p><p><span style=\"font-weight: 400;\">Your safety is our priority.<\/span><\/p><p><a href=\"https:\/\/drartus.com\/en\/\"><span style=\"font-weight: 400;\">\u2013Drartus Team<\/span><\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"e-con-top elementor-element elementor-element-c039fe0 e-flex e-con-boxed e-con e-parent\" data-id=\"c039fe0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1dfc6d9 elementor-widget elementor-widget-heading\" data-id=\"1dfc6d9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Related Frequently Asked Questions:<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"e-con-top elementor-element elementor-element-7f5ed65 e-flex e-con-boxed e-con e-parent\" data-id=\"7f5ed65\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c04c4e2 elementor-widget elementor-widget-heading\" data-id=\"c04c4e2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">How many hours should pass before training the same muscle again?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"e-con-top elementor-element elementor-element-58147fc e-flex e-con-boxed e-con e-parent\" data-id=\"58147fc\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-90c1f3a elementor-widget elementor-widget-text-editor\" data-id=\"90c1f3a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">It depends on the volume and proximity to failure, but the rule of thumb is to return when you can repeat the pattern with good technique and without a clear drop in performance, because pushing yourself when you are extremely fatigued tends to lower the quality of the stimulus and increase compensations that later appear as stubborn pain.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"e-con-top elementor-element elementor-element-642e15c e-flex e-con-boxed e-con e-parent\" data-id=\"642e15c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4ca0e9f elementor-widget elementor-widget-heading\" data-id=\"4ca0e9f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Is it better to train with delayed muscle soreness or wait for it to go away completely?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"e-con-top elementor-element elementor-element-9d4119f e-flex e-con-boxed e-con e-parent\" data-id=\"9d4119f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e341122 elementor-widget elementor-widget-text-editor\" data-id=\"e341122\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">If the pain is mild to moderate and improves with heat, training may be beneficial and may reduce pain. Some adjustments can be made to load, range of motion, and speed, because movement usually reduces stiffness. If the pain alters your mechanics, limits your range of motion, or causes you to deviate from the standard, it is worth changing your focus or lowering your requirements for that day. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"e-con-top elementor-element elementor-element-cf99b5f e-flex e-con-boxed e-con e-parent\" data-id=\"cf99b5f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3a6edc6 elementor-widget elementor-widget-heading\" data-id=\"3a6edc6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Does stretching at the end of a workout really speed up recovery?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"e-con-top elementor-element elementor-element-4a9ceb0 e-flex e-con-boxed e-con e-parent\" data-id=\"4a9ceb0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-550c38b elementor-widget elementor-widget-text-editor\" data-id=\"550c38b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Stretching can help relieve tension and improve movement tolerance in some people, but it is not a guaranteed accelerator of regeneration. When used, it works best if it is gentle and short, without pulling to the point of pain, especially in muscles that are already irritated.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"e-con-top elementor-element elementor-element-bd6e923 e-flex e-con-boxed e-con e-parent\" data-id=\"bd6e923\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c809f0a elementor-grid-3 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"c809f0a\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;3&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-21017 post type-post status-publish format-standard has-post-thumbnail hentry category-sem-categoria\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/drartus.com\/en\/europe-marathon-2026-information-and-post-race-details\/\" tabindex=\"-1\" >\n\t\t\t<div class=\"elementor-post__thumbnail\"><img fetchpriority=\"high\" decoding=\"async\" width=\"300\" height=\"180\" src=\"https:\/\/drartus.com\/wp-content\/uploads\/2026\/03\/maratona-europa-info-Face-2-300x180.jpg\" class=\"attachment-medium size-medium wp-image-20968\" alt=\", Ort\u00f3teses Desportivas\" title=\"\" srcset=\"https:\/\/drartus.com\/wp-content\/uploads\/2026\/03\/maratona-europa-info-Face-2-300x180.jpg 300w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/03\/maratona-europa-info-Face-2-1024x614.jpg 1024w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/03\/maratona-europa-info-Face-2-768x461.jpg 768w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/03\/maratona-europa-info-Face-2-800x480.jpg 800w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/03\/maratona-europa-info-Face-2-480x288.jpg 480w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/03\/maratona-europa-info-Face-2-240x144.jpg 240w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/03\/maratona-europa-info-Face-2.jpg 1200w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/drartus.com\/en\/europe-marathon-2026-information-and-post-race-details\/\" >\n\t\t\t\tEurope Marathon 2026: information and post-race details\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t05\/03\/2026\t\t<\/span>\n\t\t\t\t<span class=\"elementor-post-avatar\">\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>The 2026 European Marathon will take place in Aveiro on the weekend of April 25 and 26. On Saturday, April 25, the Mini-Marathon (10 km) will start at 8:00 a.m. On Sunday, April 26, the Marathon, Half Marathon, and Walk will start at 8:00 a.m.  <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/drartus.com\/en\/europe-marathon-2026-information-and-post-race-details\/\" aria-label=\"Read more about Europe Marathon 2026: information and post-race details\" tabindex=\"-1\" >\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-21008 post type-post status-publish format-standard has-post-thumbnail hentry category-sem-categoria\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/drartus.com\/en\/knee-pain-and-adjustments-in-cycling\/\" tabindex=\"-1\" >\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"300\" height=\"168\" src=\"https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/dor-joelho-ciclismo-Face-300x168.jpg\" class=\"attachment-medium size-medium wp-image-20976\" alt=\", Ort\u00f3teses Desportivas\" title=\"\" srcset=\"https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/dor-joelho-ciclismo-Face-300x168.jpg 300w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/dor-joelho-ciclismo-Face-1024x572.jpg 1024w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/dor-joelho-ciclismo-Face-768x429.jpg 768w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/dor-joelho-ciclismo-Face-800x447.jpg 800w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/dor-joelho-ciclismo-Face-480x268.jpg 480w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/dor-joelho-ciclismo-Face-240x134.jpg 240w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/dor-joelho-ciclismo-Face.jpg 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/drartus.com\/en\/knee-pain-and-adjustments-in-cycling\/\" >\n\t\t\t\tKnee pain and adjustments in cycling\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t27\/02\/2026\t\t<\/span>\n\t\t\t\t<span class=\"elementor-post-avatar\">\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Many people with knee pain tolerate cycling better than running, as it is supposedly a lower-impact activity. With the load well distributed and practiced correctly, this sport can help strengthen the thigh and improve the knee&#8217;s tolerance to exertion. But then, why is it that in some cases this discomfort is still related to this practice? These and other questions will be answered in this article.   <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/drartus.com\/en\/knee-pain-and-adjustments-in-cycling\/\" aria-label=\"Read more about Knee pain and adjustments in cycling\" tabindex=\"-1\" >\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-21004 post type-post status-publish format-standard has-post-thumbnail hentry category-sem-categoria\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/drartus.com\/en\/sore-shins\/\" tabindex=\"-1\" >\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"300\" height=\"191\" src=\"https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/facebook-drartus.com_-1-300x191.webp\" class=\"attachment-medium size-medium wp-image-20910\" alt=\", Ort\u00f3teses Desportivas\" title=\"\" srcset=\"https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/facebook-drartus.com_-1-300x191.webp 300w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/facebook-drartus.com_-1-768x489.webp 768w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/facebook-drartus.com_-1-800x510.webp 800w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/facebook-drartus.com_-1-480x306.webp 480w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/facebook-drartus.com_-1-240x153.webp 240w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/facebook-drartus.com_-1.webp 816w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/drartus.com\/en\/sore-shins\/\" >\n\t\t\t\tSore shins?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t27\/02\/2026\t\t<\/span>\n\t\t\t\t<span class=\"elementor-post-avatar\">\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>It may seem like a minor issue until it starts to limit your ability to perform more strenuous activities. Have you ever experienced pain in your shins? Perhaps this discomfort occurred on the front or inner side of your tibia. This complaint is often associated with people who run, jump, or rapidly increase their training load. The diagnosis may be medial tibial stress syndrome, better known as shin splints.   <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/drartus.com\/en\/sore-shins\/\" aria-label=\"Read more about Sore shins?\" tabindex=\"-1\" >\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-20832 post type-post status-publish format-standard has-post-thumbnail hentry category-sem-categoria\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/drartus.com\/en\/how-to-recover-quickly-from-training\/\" tabindex=\"-1\" >\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"186\" src=\"https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/INSTA-drartus.com_-300x186.webp\" class=\"attachment-medium size-medium wp-image-20827\" alt=\", Ort\u00f3teses Desportivas\" title=\"\" srcset=\"https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/INSTA-drartus.com_-300x186.webp 300w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/INSTA-drartus.com_-1024x633.webp 1024w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/INSTA-drartus.com_-768x475.webp 768w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/INSTA-drartus.com_-800x495.webp 800w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/INSTA-drartus.com_-480x297.webp 480w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/INSTA-drartus.com_-240x148.webp 240w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/INSTA-drartus.com_.webp 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/drartus.com\/en\/how-to-recover-quickly-from-training\/\" >\n\t\t\t\tHow to recover quickly from training?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t20\/02\/2026\t\t<\/span>\n\t\t\t\t<span class=\"elementor-post-avatar\">\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>During deep sleep, growth hormone is released, protein synthesis increases, and neuromuscular reorganization occurs. It is during this period that the body repairs micro-injuries induced by training and consolidates adaptations. <\/p>\n<p>Poor sleep compromises strength, endurance, coordination, and tolerance to load. No peripheral strategy can compensate for chronic sleep deprivation. <\/p>\n<p>Consistency in bedtime and wake-up times, a dark and quiet environment, and sufficient rest time are crucial to the recovery process.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/drartus.com\/en\/how-to-recover-quickly-from-training\/\" aria-label=\"Read more about How to recover quickly from training?\" tabindex=\"-1\" >\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-20994 post type-post status-publish format-standard has-post-thumbnail hentry category-sem-categoria\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/drartus.com\/en\/heel-pain-in-the-morning-it-could-be-plantar-fasciitis\/\" tabindex=\"-1\" >\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"178\" src=\"https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/INSTA-drartus.com_-2-300x178.webp\" class=\"attachment-medium size-medium wp-image-20841\" alt=\", Ort\u00f3teses Desportivas\" title=\"\" srcset=\"https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/INSTA-drartus.com_-2-300x178.webp 300w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/INSTA-drartus.com_-2-1024x609.webp 1024w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/INSTA-drartus.com_-2-768x457.webp 768w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/INSTA-drartus.com_-2-800x476.webp 800w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/INSTA-drartus.com_-2-480x285.webp 480w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/INSTA-drartus.com_-2-240x143.webp 240w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/INSTA-drartus.com_-2.webp 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/drartus.com\/en\/heel-pain-in-the-morning-it-could-be-plantar-fasciitis\/\" >\n\t\t\t\tHeel pain in the morning? It could be plantar fasciitis.\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t20\/02\/2026\t\t<\/span>\n\t\t\t\t<span class=\"elementor-post-avatar\">\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Plantar fasciitis is a discomfort described as a feeling of pins and needles in the heel. The pain occurs immediately upon waking up, then may ease throughout the day, but returns later. This pattern is typical of plantar fasciitis, a condition that is treatable in most cases.  <\/p>\n<p>During the night, the plantar fascia (the fibrous structure connecting the heel to the toes) remains shortened, and when standing up, it is suddenly placed under load, causing sharp pain when walking.<\/p>\n<p>Contrary to what many people think, this is not a serious inflammation. In most cases, the problem lies in repeated overload and the tissue&#8217;s loss of ability to cope with daily impact. <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/drartus.com\/en\/heel-pain-in-the-morning-it-could-be-plantar-fasciitis\/\" aria-label=\"Read more about Heel pain in the morning? It could be plantar fasciitis.\" tabindex=\"-1\" >\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-20798 post type-post status-publish format-standard has-post-thumbnail hentry category-sem-categoria\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/drartus.com\/en\/measures-that-relieve-tennis-elbow\/\" tabindex=\"-1\" >\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"174\" src=\"https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/drartus.com-LinkedIn-300x174.webp\" class=\"attachment-medium size-medium wp-image-20719\" alt=\", Ort\u00f3teses Desportivas\" title=\"\" srcset=\"https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/drartus.com-LinkedIn-300x174.webp 300w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/drartus.com-LinkedIn-1024x593.webp 1024w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/drartus.com-LinkedIn-768x445.webp 768w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/drartus.com-LinkedIn-800x463.webp 800w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/drartus.com-LinkedIn-480x278.webp 480w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/drartus.com-LinkedIn-240x139.webp 240w, https:\/\/drartus.com\/wp-content\/uploads\/2026\/02\/drartus.com-LinkedIn.webp 1200w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/drartus.com\/en\/measures-that-relieve-tennis-elbow\/\" >\n\t\t\t\tMeasures that relieve tennis elbow\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\t13\/02\/2026\t\t<\/span>\n\t\t\t\t<span class=\"elementor-post-avatar\">\n\t\t\tNo Comments\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>\u201cTennis elbow\u201d is the name given to lateral epicondylalgia, pain on the outside of the elbow, almost always linked to overuse of the tendons that extend the wrist and fingers (very close to the bone, in the lateral epicondyle). It does not only occur in tennis players. <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/drartus.com\/en\/measures-that-relieve-tennis-elbow\/\" aria-label=\"Read more about Measures that relieve tennis elbow\" tabindex=\"-1\" >\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>During deep sleep, growth hormone is released, protein synthesis increases, and neuromuscular reorganization occurs. It is during this period that the body repairs micro-injuries induced by training and consolidates adaptations. <\/p>\n<p>Poor sleep compromises strength, endurance, coordination, and tolerance to load. No peripheral strategy can compensate for chronic sleep deprivation. <\/p>\n<p>Consistency in bedtime and wake-up times, a dark and quiet environment, and sufficient rest time are crucial to the recovery process.<\/p>\n","protected":false},"author":3,"featured_media":20827,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-20832","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sem-categoria"],"acf":[],"_links":{"self":[{"href":"https:\/\/drartus.com\/en\/wp-json\/wp\/v2\/posts\/20832","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/drartus.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/drartus.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/drartus.com\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/drartus.com\/en\/wp-json\/wp\/v2\/comments?post=20832"}],"version-history":[{"count":1,"href":"https:\/\/drartus.com\/en\/wp-json\/wp\/v2\/posts\/20832\/revisions"}],"predecessor-version":[{"id":20833,"href":"https:\/\/drartus.com\/en\/wp-json\/wp\/v2\/posts\/20832\/revisions\/20833"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/drartus.com\/en\/wp-json\/wp\/v2\/media\/20827"}],"wp:attachment":[{"href":"https:\/\/drartus.com\/en\/wp-json\/wp\/v2\/media?parent=20832"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/drartus.com\/en\/wp-json\/wp\/v2\/categories?post=20832"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/drartus.com\/en\/wp-json\/wp\/v2\/tags?post=20832"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}