Five Ways to Combat Post Workout Muscle Soreness

Who else is dealing with post Murph soreness problems today?!? I mean I can barely lift my arms! Ouch! If you have no idea what I am talking about then consider yourself lucky! Or not?! I feel so honored to be able to push my body to its limit to honor all those who lost their lives so we can have our Freedom. But the pain that comes the day after such an intense workout is awful. Scroll down to see my top Five Tips to help ease muscle soreness post workout! Have no clue what Murph is or have never heard of crossfit?? No worries! These tips can be applied to the soreness you feel after any type of workout! But curious about The Memorial Day Murph?  Find the workout and the meaning behind it here!

After over 15 years as a competitive athlete and a number of years as a Registered Nurse I have come to realize our bodies are truly amazing things. When you push your body to its limit and exercise intensely you will end up causing micro-tears in your muscle tissue. Now when these tears heal you end up building bigger and stronger muscles as a result.  But during this healing process you are bound to experience some soreness in your muscles. Exercise Physiologists refer to the gradual increase in discomfort one experiences in the 24-48 hours after activity as DOMS or “Delayed Onset Muscle Soreness.”  And it is totally normal but uncomfortable part of how the body builds muscle. Read on to see how you can help ease the pain.

Five Ways to Combat Post Workout Muscle Soreness

 

1. MOVE!

Ok. I know the last thing you want to do today is move those sore muscles. But light stretching, gentle massage and/or foam rolling promotes blood flow to the sore areas. And studies show that increased blood flow brings in more of the nutrients these muscles need to heal. It also increases range of motion and helps make the tissue more elastic. All these things can help to ease your pain and speed up the recovery process!

2. HEAT!

Doesn’t a soak in a nice warm tub sound amazing right about now? Heat helps to increase circulation as well and helps to relax and heal those muscles in the same ways we just talked about. Add some Epsom salts to that bath for an added bonus! Epsom Salts are made up of Magnesium Sulfate, and magnesium is a natural muscle relaxer. As salts these compounds can help draw out excess fluids in the muscles and decrease inflammation and swelling.

No bathtub? A hot shower or heating pad can help too!

3. HYDRATE!

Rehydration is an extremely important aspect of recovery after any workout. And despite what all the big sports drink companies want you to think WATER is actually the best choice! Drinking plenty of water helps to flush toxins out of your body and speed up recovery.

4. EAT!

Especially protein. Foods high in protein give our muscles the building blocks they need to repair themselves. So pack in the protein!!

5. COLD!

The exposure to cold can help to combat muscle soreness by constricting blood flow to the muscles. Cold therapy can also help by helping to flush waste products from the muscles and decrease inflammation and tissue breakdown. Try an ice bath or alternating hot and cold in the shower for an added bonus!

So that rounds our my top five tips for dealing with the post workout soreness! After many many years as a competitive swimmer I have learned a thing or two and can apply that to the type of workouts I am getting done today!

Now a day of rest after an intense training session isn’t a bad idea either, but be sure to move those muscles a little. Try implementing any or all of these things to help ease your pain. But remember the pain is only temporary and you will come out stronger! Leave me a comment with you top tips for workout recovery and your thoughts on the Memorial Day Murph! Thanks for reading!!

 

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