In need of postexercise muscle soreness relief? If you tried a new exercise or pushed yourself extra hard at the gym and you are currently in so much pain that you can hardly walk, put on your clothes, or sit down to go to the bathroom because every move feels like serious torture then you are experiencing delayed onset muscle soreness.
It’s your body’s way of responding to the microscopic
tears in the muscle and surrounding connective tissue caused by increased
workout intensity, frequency, duration, or eccentric work (negatives). It can
happen to both beginners and more advanced fitness buffs. It occurs within
24-48 hours after your workout and can take up to 72 hours to dissipate. If you need to speed up recovery from evil postexercise muscle soreness get started with any of the strategies and prevention tips below.
Get Busy with An Easy Workout - This may sound
easier said than done but not moving only prolongs the pain. Instead of taking the day off try a moderate pace
walk or aerobics workout, swim, or do an easy bodyweight workout gets blood
flowing through the sore areas and boosts feel good endorphins which
the pain and speeds up recovery. If you’re up to it you can also
other body parts that are not sore.
Soak In Hot/Cold Water - Sitting in a hot bath or jacuzzi relaxes you and the heat helps to increase blood flow to sore muscles which speeds up recovery. If you can stand it alternating between hot soak and cold shower or swim works even better. If you just want to soak in a therapeutic bath try Village Naturals Therapy Aches & Pains Mineral Bath Soak 20 oz. Smells amazing and makes a huge difference. I've been using this stuff for 15 years and love it.
Try Some Athlete Solutions - A good mobility workout like the one I'm doing in my correct posture from high heels video is great for sore muscles.
Treat Yourself to A Massage - If you can afford it, a massage from a neuromuscular therapist is one of the
best remedy. This type of massage utilizes trigger point pressure that
eliminate the causes of pain patterns, enhances the function of joints,
muscles, and movement, and releases endorphins, the body’s natural pain
killers. No other massage technique provides this amount of relief but if you
don’t have a choice any massage will do even one from your partner or a friend.
Simple Ways to Prevent or Minimize Postexercise Muscle Soreness
Always warm up with 5-10 minutes of cardio or mobility or both before workout.
Perform dynamic stretches between circuits or sets.
Increase intensity, duration, or frequency gradually. Work up to any changes.
If you’ve taken time off start back up lighter than normal.
Try not to work negatives, or do eccentric work
unless you’re advanced or experienced with this.
Finish up all your workouts with 5-10 minutes of dynamic stretches.