‘For some individuals, sore muscles are a reward after a hard workout’1. You only read the first sentence of this week’s blog entry and you probably think I am crazy already. Well, as stated in this online article, soreness can be a reward for many individuals, to them being sore just simply means that the work they put on in the weight room was good and hard enough.
In today’s blog we are going to talk about soreness, and how to prevent it and make it less painful and faster to recover.
So, what is the most known definition of soreness? Soreness is known as the pain and stiffness felt in your muscles several hours to days after unaccustomed or strenuous exercise. Now, what is the scientific definition of soreness? Lactic acid building up in your muscles. Lactic acid is a chemical byproduct that locks up your muscles and gives you that pain and sensation of burning.
So now, here are a few tips to prevent soreness:
- Stretch. Probably one of the easiest ways to prevent soreness. Stretching after a good workout promotes mobility in the previously worked muscles and also a faster recovery.
- Ice. Icing your muscles after a good workout routine can prevent inflammation. Inflammation is going to give you immobilization and that is something you don’t want after a workout.
- Massage. Massaging your sore muscles is another good way to prevent inflammation. ”One type of massage that’s gaining popularity is myofascial release, which targets the connective tissue covering the muscles”2. Myofascial massage is a slow and deep technique in which the physician puts a big amount of pressure with his/her hands while massaging. This big pressure is needed in order to get to the myofascia that surrounds your muscles.
- Movement. While being sore, probably the last thing you want to do is stepping back at the gym again. But actually movement is going to give you more circulation, and with more circulation there is more healing. Instead of staying in the couch, go for a walk or a light gym session.
These are just 4 simple and helpful tips that anyone can add to their workout routine and will really help prevent soreness.
For more information in workout routines come back next week to learn about the benefits of warming up and cooling down!
Hasta la vista!
References
1Weil, R. (2007, December 1). Muscles Soreness.
2Wahlgren, K. (2015, January 12). Recovery Done Right: 8 Ways to Prevent Muscle Soreness.
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