New to doing workouts, or maybe you really pushed yourself the day before and now you can barely move? Post workout soreness may be to blame, but you can overcome it.
For beginner workout enthusiasts, post workout soreness is normal. By tearing your muscles when they are not used to it and then repairing them, your body will have some inflammation that will be sore to the touch. Here are 3 steps that I take in order to beat post workout soreness.
1. Do Ballistic Stretching
I remember when I played baseball and after the very first practice, I could barely walk. We would run around for hours getting back in shape for the season. It was great for that first day being back on the field. Upon waking up the next morning, I felt like I couldn’t move a muscle. Post workout soreness had set in, and it always makes a tough day.
Ballistic stretching is great at relieving the soreness. It helps to get the blood flowing, as well as loosen your muscles. Static stretching can actually cause more pain when you are in this state, so I advise getting some movement into your stretches to help ease the muscles into your next activity. After 5-10 minutes you won’t even notice that you were once sore. This is always one of the best ways to reduce post workout soreness.
2. Drink Protein Following Each Workout
Workouts involve ripping apart a muscle so that the body can repair in and make it stronger. That is why overtime your muscles grow as the body tries to repair itself. Protein contains the amino acids necessary to speed up the recovery process. If you want to learn more about protein, please take a look at my article Why Use Protein Powder?.
By recovering faster, you will have less inflammation in your muscles to reduce soreness in the body. You can also take painkillers like Advil and ibuprofen, but I actually like being a little sore as it reminds me that I put in the hard work. Remember to always drink protein following your workouts for recovery, and to help prevent post workout soreness.
3. Ice It
You may have seen ice buckets athletes sit in during a sports commercial. These are also known as whirlpools. However, while working out at home your might not have something like this. An ice bag will work just fine in this case.
Just take a bag of ice and place it on parts of the body you targeted in your workout. Keep it there for about 10 minutes to help reduce inflammation. You will find that you recover much better. It may be a slower process, but a necessary one depending on how sore you are.