Oh the Pain!!! I recently had a case of having severely sore muscles and it really screwed up my workout schedule for the week. So I thought I would research and share what I have found about a quick recovery for sore muscles so it won’t interfere with your workout schedule.
What causes sore muscles?
Professionals call muscles soreness delayed onset muscle soreness also known as (DOMS). DOMS is a result of any kind of exercise that stresses the muscle tissue beyond what it is accustomed to. It usually takes place 24 to 48 hours after the physical activity. DOMS isn’t anything serious even though painful it’s just proving that your muscles are adapting to your fitness regimen. So if your muscles are sore give yourself a pat on the back you’re getting your groove on and getting closer to meeting your fitness goals. .
How to relieve sore muscles?
There is no miracle cure to relieve sore muscles but there are some things you can do to help the recovery. Here are some suggestions from the professionals.
- Stretch, Stretch, Stretch- Stretching is essential. It helps break the cycle which goes from soreness to muscle spasm to contraction to tightness. I have added a link to Cosmopolitan Magazine helpful stretches to help relieve the pain.
- COOL DOWN- Make sure you cool down after your workout. After many fitness classes the instructor will have a short cool down. If they don’t take a few minutes to yourself to cool down.
- Heat-Some researchers say to use heat. A heating pad on the muscles will help increase the blood flow to the muscle. It will bring fresh oxygen and healing nutrients to the sore muscles.
- Stay Active- Make sure to stay active even if you’re dying of soreness. Keep it easy and work out muscle groups that aren’t sore. You can change up your weight lifting routine or do a light cardio workout like swimming or walking.
There is some advice by professionals in the industry. I hope you find it helpful.
The Foam Roller
I wanted to share my favorite tool for muscle soreness and that is the Foam Roller. They have become wildly popular in the last few years and they are a great tool to help ease the pain. We would all love to go get a full body massage after a hard core workout but who really has the money or the time. The Foam roller is a great alternative to a massage. Rolling over tense and sore muscles increases circulation and relaxes the muscle groups and relieves the pain. Use it a little every day and it will really help reduce the muscle soreness over time.
Here is some information of the different types of Foam Rollers and where you can purchase them.
No matter how sore your muscles are don’t stop your journey to fitness. If you push yourself through the pain and just keep active your muscles will adapt and you will get stronger and the pain will become less and less.
DLF’s Dana is a fitness guru. She is a Crossfit, Cyling , and yoga coach. Here is her advice and what she does to relieve her muscle soreness!
- Stay hydrated. Water consumption helps rehydrate the amount of fluid you might have lost during your workout and flush out waste products. Keep a good eye on the color of your urine… if it looks like apple juice it’s time to drink more water.
- Add a little light Compression to your clothing like DanaLouFIT Leggings, shameful plug J but it’s true. Wearing tighter clothing especially where you are sore will help increase blood flow thereby helping you slow down fatigue.
- Get plenty of sleep! Your body produces more Growth Hormone (GH), natural muscle building chemicals during a good deep sleep. Try to get at least 7 hours sleep to fight off muscle soreness.
I hope you enjoy and please comment and leave us with your favorite sore muscle remedy!