You’re sore from yesterday’s workout? That’s great news! It means you pushed yourself and you’re building leaner, stronger muscle. Muscle soreness is due to micro-tears in muscles that you either haven’t used before (tried a new workout for the first time) or you worked harder than usual (more reps, higher weight). The micro-tears may sound scary, but it’s good news for your body. As your body heals those tears, it’s building stronger muscle. Soreness is usually the worst twenty-four to forty-eight hours after you workout. Before you curl up on the couch and rest for a few days, FitClub has a few helpful tips for relieving muscle soreness quickly so you can get back to work.
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Eat healthier. During your recovery, your body needs healthy proteins to help it rebuild stronger muscles. This is not a time to indulge in takeout or sweet treats. Your body always needs fuel to function properly, but while you’re recovering from soreness your body is working harder than normal to repair the micro-tears and build new muscle. Give your body plenty of lean protein, active rest, and water to help it function at its best.
Stay active. If you’re really sore, the idea of being active may seem counterintuitive, but it really is best for your muscles. Active recovery is your best option for relieving soreness. Think an easy walk, lots of stretching, or a yoga class instead of your regular power workout. Staying active increases blood flow to your muscles and helps your muscles flush out lactic acid to relieve soreness more quickly.
Sleep well. Your body does much of its repair work while you sleep. To feel better faster, it’s important to focus on the quantity and quality of your sleep. Going to bed and waking at the same time each day will help establish a sleep routine that your body can rely upon to make its repairs. Keeping your bedroom dark and free from distraction will allow you to achieve better, deeper sleep.
Foam roll and massage therapy. Both foam rolling and massage will help to break up any knots you may have in your muscles, accelerate blood flow and help relax tired, overworked muscles. It also just feels really good. FitClubhas foam rollers and massage therapists on hand to help you unwind and feel better faster.
Long, static stretches after you’ve worked out won’t just relieve sore muscles but might help you prevent soreness after you’re next workout. Stretching is hugely underrated for improving flexibility, relieving sore muscles and preventing soreness following a tough workout. Taking five to ten minutes to properly cool down with an easy jog and adequate stretching will improve the way you feel tomorrow.
How do you relieve sore muscles? Do you workout the next day or do you need some time to heal? Share your thoughts in the comments for your fellow FitClub members. We’ve all been there and can benefit from one another.
