5 Ways to Improve Muscle Soreness
By: Christian Diaz
Suppose you've started a new workout program recently– this is for you. Congratulations on embarking on something new, and know it's normal if you woke up feeling like a train hit you. Muscle soreness varies. Some feel it the day after, while others experience the worst two days later. Many people believe that soreness is directly correlated to the quality of work out, while others view soreness as an obstacle fearing the gym. Whatever you lie, here are five simple steps you can take today to improve the soreness you may be experiencing.
1 Nutrition Ensure you are consuming enough nutrients. To recover, you must eat plenty of food; we suggest you finish a high-protein meal 30-45 min post-workout to help alleviate the inflammation of the muscle.
2 Sleep Sleep is king. Staying up past midnight watching your favorite Netflix show will slow your recovery. If you are having trouble sleeping, building a good bedtime routine can be very beneficial to improve your results. For example, turning off electronics 60 minutes before bed and cracking open a book can help you fall asleep.
3 Foam Rolling/ Massage Guns While this method can be painful when those muscles are super sensitive to touch, foam rolling can help improve soreness by improving blood flow and reducing muscle tension. If a roller is too painful, a massage gun can be another option where you can control the amount of pressure you apply to the muscle.
4 Epsom Salt Bath My favorite is a warm bath with some Epsom salt. It helps reduce muscle tension and relaxes the body. A bath before bed can help you sleep like a baby, preparing you for your next work day. You can find Epsom salt at any of your local pharmacies. So next time you stop at your local CVS, make sure to pick some up and give it a try. Just make sure you don't fall asleep in the bath!
5 Stay Moving Although difficult, movement will help increase blood flow, aiding recovery. Go for a sunset walk, ride a bike, or simply get up and moving consistently from your desk, this small step can help speed up recovery.
If your first week back in the gym made you doubt continuing your second week, focus on a few of these tips, and I promise week #2 will improve. Most of our members who have stuck through the workouts week by week have experienced less soreness. It's always tough starting up, but the movement's rewards and benefits are worth it!
