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05/09/2018
Sometimes after a tough workout, you find yourself in pain. It’s normal for muscles to hurt for a few days after exercising. The pain will eventually go away, but if you’d like to speed up the process, here are some tips.

Muscle Soreness Doesn’t Equal Success

A common myth many people believe is that muscle soreness is a sign of an excellent and successful workout. It’s proof that your body is going in the right direction. In reality, your pain and the quality of your workout don’t go hand in hand. You don't need to be in pain to get positive results from your sports training. However, muscle soreness does happen, and although you can take some steps to avoid it, most athletes don’t. Instead, they choose to deal with it after their workout. Here are some easy ways to prevent or alleviate post-workout pain.

Why Muscles Hurt

Intense exercise can cause micro-tears in the muscle tissue. These tears lead to delayed muscle onset muscle soreness (DOMS), which is the burn you feel while your muscles rebuild and recover. DOMS usually happens 12 to 24 hours after a workout, and it can remain for two to three days. The pain comes typically with muscle stiffness, swelling, tenderness, and reduced strength and range of motion.

Stretch Before and After Your Sports Training

You should always start your training with a good stretch. Stretching is your first defense against injuries and soreness. Every time you exercise, your muscles contract. You need to lengthen them back again after your training. There are plenty of benefits to stretching after a workout other than promoting muscle recovery and reducing pain.

Use a Foam Roller

Using the foam roller can be a bit painful, but it’s only temporary pain. Give each major muscle group about six rolls after your sports training to soothe your sore muscles. Spend some more time on your extra sore spots. Not sure how to use the foam roller? Check out these tips.

Eat Your Way to Recovery

You need to make sure you're providing your body with enough healthy proteins, carbs, and fats to repair and maintain muscles. Make sure you include plenty of protein before and after your sports training to help your recovery, even if you’re following a calorie-deficit diet. A big part of muscle soreness happens because of inflammation. You need to eat anti-inflammatory foods such as avocado, walnuts, salmon, and free-range meat. Including vitamin C in your diet can also help prevent/reduce muscle soreness. Another nutrient you need to help keep your pain at bay is potassium. If you’re not a fan of bananas, you can get your dose of potassium from kiwis.

Don’t Stop

The last thing you should do when your body hurts is to stop moving, although it might be the only thing you want to do. Include active recovery exercises as part of your training routine. Many athletes turn to yoga as their recovery workout activity. You should give it a try. For more tips on active recovery and how to include it in your training program, talk the sports training experts in Santa Ana, CA. The people at Athletic Republic of Orange County will help you healthily reach your athletic goals. Hard work and overtraining are not the same things. Talk to the experts to prevent overtraining from getting where you want to be, call the experts at Athletic Republic of Orange County at  (714) 972-2762.

Hot & Cold

Heat promotes blood circulation, which helps improve your recovery. Enjoy a bath in a Jacuzzi, just don’t do it right after your training session. Focused heat like that of a Jacuzzi aggravates the inflammation, not to mention the jet streams can pound your already sore muscles, resulting in even more pain. Instead, should ice your muscles to keep the inflammation down and speed up the healing, then you head to the hot tub.

Compress  

Compression garments can also help accelerate muscle recovery when you’re sore. You can even involve technology in your compression garments. Certain brands use something called “dynamic compression,” which is a peristaltic pulse that travels up the leg squeezing to increase blood flow.

Take a Break

Active recovery is one thing that helps reduce muscle soreness, but from time to time you do need to take a full day off. Your body needs time to rebuild, especially if the soreness is intense. If the pain is too much, don’t try to push through it, take a total rest day.

Slow Down on the Booze

You might be tempted to through back a drink or two to relax after working out, but it could do more harm than good since alcohol reduces your body’s ability to recover.

Make Sure Your Sports Training Brings the Results You Need With the Help of the Sports Training Experts in Santa Ana, CA

Athletes follow a sports training program suited to their specific needs. Their programs always include some time to recover and reduce their soreness. Talk to the sports training experts at Athletic Republic of Orange County to help design a plan to help you reach your desired results. Contact them at (714) 972-2762 and schedule a free training session.