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In the Kinesiology world we will come across a particular question at least once in our career, “What can I do to help my muscle soreness?” In our world we understand this to be DOMS (delayed onset muscle soreness) but in the regular world it is known for “oh my goodness I’m super sore what can I do, NOW? I personally have been asked this question three times within the last week so I wanted to gather 5 tips to give in the future. Below are a few tips that can help your clients recover from muscle soreness:
- Cool down and stretch properly when finished exercising.1 This particular step is often ignored because we are fatigued and ready to continue on with our day. This one action can actually significantly affect our muscle recovery.
- Ice the affected area to slightly reduce the affected area’s temperature to relieve any inflammation or swelling. This icing can be done with an ice pack, a bag of frozen vegetables, or even a full water bottle. Ice the area for 20 minutes with the ice on for 20 minutes off for 20 minutes for appx.an hour to an hour and a half. After icing is complete, be sure to rewarm the area with some gentle massage and light movement.1
- Get more sleep. Multiple studies suggest sleep deprivation can have a significant negative effects on performance and recovery. Sleep is also prime time for the body to undergo protein synthesis, so getting extra zzzs after a tough workout might make for stronger muscles and better endurance.2
blog.anytimefitness.com Make foam rolling your friend. Much of the soreness that goes along with exercise occurs when our muscles and fascia-connective tissue running throughout the body become knotted. Rolling out muscles with foam or semi-rigid rollers can help remove those knots and prevent muscle imbalances from forming. While not exactly noted for its comfort, the benefits are worth it.2- Take a bath in Epsom salt. This is a personal benefit that has extremely helped with my recovery from exercise.
When it comes to a healthy lifestyle, your recovery days and easy workout days are just as important as the days you crush it. Take the time you need to rest, and reap the benefits later.
References
- Borreli, Lizette. (2013, Aug. 20). Post Workout Soreness: Expert Tips On How To Relieve Exercise Induced Muscle Aches. Retrieved September 13, 2015 from http://www.medicaldaily.com/post-workout-muscle-soreness-expert-tips-how-relieve-exercise-induced-muscle-aches-252969.
- Tao, David. (2015, Aug. 11). Speed Recovery: 17 Scientifically Proven Ways to Speed Recovery. Retrieved September 13, 2015 from www.greatist.com.
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