Sore? Here's what you can do.
When workouts leave you sore, here are 5 ways to reduce the pain and get back into your workouts.
Awesome! You’ve been sticking to workout and starting to see results. But those workouts are making a difference and you're feeling it every day! So try these simple ideas to help reduce the post onset muscle soreness and reduce pain and inflammation in the body.
1. RICE. (not the kind you eat! but rather Rest, Ice, Compression and Elevate.) When you push your muscles to the limits, micro-tears in the fibers occur. This may cause swelling and pain which can be treated easily with a bag of ice and bandage wrap to hold it in place. Ice for 10-15 minutes.
2. Spice up your diet. Tumeric is considered an Indian spice but it has healing, anti-inflammatory properties. Think of it as an “ibuprofen” for your joints. Opt for foods with Tumeric at least 2-3 times per week or try supplements or teas.
3. Gingerly love. If you love the taste of ginger mints, think ginger tea or shaving a little fresh ginger into your juices. Ginger helps with nausea but it can reduce muscle pain by 20% according to a recent study. Steep fresh ginger root in hot water with a little honey for an first thing in the morning to treat next day workout muscle soreness.
4. Shake it up. Vibration training is coming to more gyms, rehab centers and of course a staple in professional athletes’ gyms and homes. Vibration training, like massage, helps reduce muscle soreness and improves muscle recovery.
5. Cherry On Top. Tart cherry juice is another way to help reduce inflammation and fight free radical damage. This bitter but healthy drink has been known to help reduce toxins in the body. Eating cherries can help but the best way to receive benefits is to consume 1-2 shots of juice right after your workout.
If you’re an avid fitness fanatic or just a day-today gym goer, remember prevention is key. Try a few of these strategies even if you don’t have muscle pain and remember that muscle pain or soreness is different than joint pain. See a physician or physical therapist for a screening if you have joint pain or swelling after a workout.
Andrea Metcalf, ACE Fitness Pro, Health & Fitness Expert