From Shannon Clark, Certified AFLCA Personal Trainer at www.fitrated.com
Have a sore muscle that just won’t quit? It’s perfectly normal to feel some slight tightness or soreness after a workout session, especially if you were just introducing new movement patterns into your workout.
Whenever you do something completely new and fresh, you’re far more likely to suffer from those tight and tense muscles because neuromuscular adaptations will be formed.
That said, you can get past these tight and tense muscles as long as you have an appropriate action plan in place.
Let’s take a closer look at what you need to know.
Take A Hot Bath With Epsom Salts
The very first thing that you can do is take a hot bath with some Epsom salts. These salts will work great to help ensure that you relax your muscles and give them the magnesium that they need to make a fast recovery.
Not only do many individuals find bathing with these salts helps to completely relax their body, they also find that it will help to soothe muscle pain very quickly after those extra intense workout sessions.
Moving along, foal rolling is the next quick method to help ease muscle pain that you should be looking into. Foam rolling is going to help to reduce the tension build-up you’re experiencing and may assist with helping speed recovery.
Simply place the cylindrical piece of foam under the tight muscles and then roll back and forth over it.
Do this in any area that you’re sore and you will get some quick relief.
Eat Potassium Rich Foods
Next, also be sure that you are filling your diet with enough potassium rich foods as well. These foods contain a key electrolyte that will help to restore proper balances in the muscles and prepare you for your next workout session.
Those who are very active on a regular basis are going to require more potassium in their diet, so focusing on these types of foods will be best to increase the progress that you see.
Good choices include spinach, bananas, grapefruits, orange, and kale.
Keep The Workout Frequency Up
The next thing to note is that the more frequently you do your workout sessions, the less likely you are to suffer from muscle soreness as well. Soreness is going to result when the body doesn’t have as much of a chance to get used to the new movements that you are performing and has to learn these new movement patterns.
Try and hit each muscle group at least twice per week to help avoid ongoing soreness over time. If you are constantly missing workout sessions, this will actually increase the chances that you develop soreness over time, rather than decrease it.
Finally, make sure that you are making an effort to get sufficient sleep each night. Your sleep time is when you move into that deep recovery mode you want to be in to help reduce soreness and repair muscle tissues.
If you’re only sleeping six hours a night, you aren’t giving your body the time it needs to make the proper full recovery, so this can impact your ability to hit the gym sooner again after the workout is over.
So there you have the fast and effective tips that you can use to help reduce your risk of developing muscle soreness as well as treat any muscle soreness that becomes present as it does. Use these and you can kiss that workout pain goodbye.