Hello weekend warriors! We are talking to you, AND all other’s who at some point or another have been overly enthusiastic about their workout and pushed their body beyond it’s limits. I myself, have been guilty of this…heading out for a long run (which I admit haven’t been doing regularly) only to find myself feeling very sore in muscles that used to carry me for miles. This post-onset muscle soreness is your body’s way of saying you have done too much too soon. A little muscular fatigue and soreness isn’t bad, as long as you are able to resume exercising at a level that you are accustomed to. You will actually do yourself a favor to keep moving the next day in order to alleviate sore muscles and pump blood into the area. Following are a few helpful hints that should ease and minimize any aches you are experiencing.
Eat Fruit: Have a piece of fruit 30 minutes before your workout to reduce inflammation. Antioxidants in fruits such as dates and blueberries can help mop up the free radicals caused by exercise, according to David Nieman, lead researcher of a study at Appalachian State University in North Carolina. If your exercise session is within the 45-60 minute range a small banana or pear should do the trick.
Roll it Out-If you have never tried foam rolling you have been missing out on it’s ability to get the knots out of tight muscles. Connective tissue or facia is like webbing that intertwines the muscles, which rolling back and forth over any tight area seems to minimize soreness. After your workout, sit or lie on the roller and either roll back and forth or concentrate on a tight spot till it starts to feel less tight. Common areas which seem to feel better after rolling are the IT band, a tendon that runs down the side of your hip and thigh as well as hamstrings and quadriceps. Repeat as needed.
Get Plenty of Sleep-Your body has the ability to repair itself and undo the stress placed upon it when it is well rested. It’s critical for anyone who exercises regularly or is involved in any type of sport or athletic training to get adequate sleep. We all are different when it comes to what our body needs but a good rule of thumb is try to get a minimum of 7 hours of shut-eye a night.