Q: What is the best way to alleviate muscle soreness?
A: Every once in a while, we get sore after a workout, especially when we try something new. You should not feel sore regularly; pain is not a reflection of the effectiveness of your workout. Soreness results from microscopic tears in the muscle tissue. The pain response is the body’s way of signaling to you that repair work is going on. Fibers are rebuilding. There are a few things you can do to relieve the pain while your muscles repair.
Rest – if you’re feeling fatigued, you need rest. Take a day off. The recovery process is very important, just as important as the workout itself.
Vary – if you’re not feeling fatigued, switch up your workout to allow sore muscles recovery. Focus on different muscles or enjoy a cardio class, something that won’t further strain sore muscles.
Stretch – gentle stretching will relieve tightness and reduce the pain. Take a yoga class or do some extra stretching at home.
Massage – gentle massage promotes blood flow and circulation which reduces tightness and helps speed recovery.
Foam Roll – like a free self-massage. Foam rolling massages the muscles with the weight of your own body. Foam rolling increases blood flow within the muscle and therefore releases tension.
Take a warm bath or shower – warm water loosens up muscles and improves circulation which reduces soreness.
One Healthy Breakdown: Alleviate soreness while you allow your muscles to repair right, what happens outside of the gym is just as important as what happens inside!
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