Exercise is good for your body, especially around the holidays! It seems like it becomes easier to be sedentary because of the cold weather, and we tend to indulge more in overeating or going back for one two many deserts around this time of year. An unpleasant side effect of exercise is often the sore muscles. Typically you will feel sore 12-24 hours after a workout and you may feel the ache for several days after an intense workout.
Delayed onset muscle soreness (DOMS) can often include stiffness, swelling, and tenderness as well as reduced strength and range of motion. The pain is caused by small tears in the muscle tissue. Your body will begin repairing those tears but you are stuck with the soreness. There are a few things you can try to help ease your discomfort!
Gentle stretches after a workout can help to lengthen the muscles (which contract during a workout) and can help to lead to a speedier recovery. Working on your flexibility and range of motion can also help to protect you from injury by keeping your body more fully functional.
Keep a healthy diet! Providing the right nutrients for your body to begin to rebuild is essential! Fish oil is rich in anti-inflammatory compounds which can result in less muscle pain if you make fish oil a part of your health routine. The omega-3 fatty acids can help to keep your heart healthy too!
Cherry juice can also be helpful, including this twice a week or so in your diet can help to reduce swelling and can help to address pain associated with long workouts. The juice is helpful because of anthocyanins, antioxidants that can help to reduce soreness after a workout.
Foam rollers are a wonderful tool for individuals with sore muscles. Using a roller after exercise can be beneficial, especially if used directly after exercise. The roller can help to address and loosen tightness built up during workouts and helps to improve blood flow as well. Work your way up from your calves and spend some extra time on your sore spots!
Finally, choose to be proactive and responsible! Contact our office to establish healthy life/fitness goals and learn how to protect your body.