As we roll into a new year, most resolutioners are looking to be more active, lose weight, or perform well in an upcoming competition. Many of these go-getters haven’t really exercised consistently in quite some time, and even avid exercise enthusiasts often sacrifice some of their hours at the gym to go to holiday parties and visit with family. When we haven’t exercised our muscles in some time and then decide to start working out again often times we experience soreness the following day, and even up to a couple days later.Don’t let a little muscle soreness get in your way from continuing with your training and ultimately reaching your goals.
Here are some tips for combating muscle soreness after a tough workout:
1. Post workout stretching: Make sure to do static stretches after a workout, focusing on the muscles worked. Hold each stretch for a minimum of 30 seconds. This will help prevent soreness.
2. Active Recovery: The following day after a workout complete 20 to 30 minutes of low-impact exercise. This increases blood flow to muscles to reduce trauma and re-establish the body’s pH level.
3. Drink Water: Half your body weight in ounces, this will help aid in muscle recovery.
4. Take a Hot/Cold Shower: 2 minutes of hot water than 1 minute of cold water three times. This will help get the lactic acid to be flushed from the muscles quicker.
5. Massage: Sports massage is proven to decrease muscle soreness by 30%. So every once in awhile treat yourself, your body will thank you for it.