“The pain you feel today is the strength you will feel tomorrow.” – Unknown
Whether it’s your first time working out, or you have been for year’s one thing every person will get is muscle soreness. This by no means is an indicator that you are out of shape; rather it means you did something your body will adapt to by growing stronger! Below are the top ways to help minimize muscle soreness so you can get back to training to be even stronger!
- Constant Movement: Staying in constant movement will help the muscles stay loose and get rid of lactic acid. Walking, air squats, arm circles etc. can be done depending on the area that is most sore. Just make sure you move!
- Stretching: Stretching after a strenuous workout will help the muscles relax and reduce soreness. The day after exercise is also a very important time to stretch to help the muscles from getting tight.
- Diet: Exercise is a stress on the body, so this means exercise produces an inflammatory response. Eating Anti-Inflammatory foods will greatly help the body recover. Some of these include; Animal proteins rich in Omega-3s (Grassfed Beef, Wild Caught Salmon, Free Range Eggs, Sardines etc.), Dark Leafy Greens, Sweet Potatoes, and White Rice. Make sure to eat a balanced colorful diet to get the most benefits from training!
- Sleep: Your training is only as good as your ability to recover, and the body recovers when you sleep. Make sure you’re getting at least 8 hours of quality sleep every night. Eliminate screen time (phone, tv, computer etc.) before bed to improve your sleep.
- Hydration: Getting tons of water through out the day will help deliver nutrients to the muscles to help in recovery, as well as help flush out lactic acid. Get a minimum of half your body weight in ounces in water per day. (ex if you weight 160 get at least 80oz of water during the course of the day.)