Good evening team,
I’ve seen quite a few comments about post workout soreness this week and I wanted to help you guys understand what your body is going through. The first thing to know about muscle soreness is that anyone can experience it, regardless of whether you’re new to exercise or if you work out regularly but recently increased the type, intensity or duration of your routine. We all build muscle the same way: by breaking it down first. The extra load placed on your body during exercise creates tiny microtears in your working muscle.
As the body heals and repairs these tiny tears, muscle builds back stronger and healthier than before but at an uncomfortable cost. The sore muscles you feel after a workout are a byproduct of the muscle healing process, and this soreness is called delayed onset muscle soreness. Typically, it begins about 12 to 24 hours post-exercise and can peak anywhere between one to three days. The more intense the workout, the longer the muscle healing and rebuilding process may take.
Tips for relieving sore muscles:
1. Get moving. Believe it or not, one of the best ways to reduce muscle soreness is to get them moving. You can do this through light cardio or active recovery, which includes stretching, foam rolling or yoga.
2. Be sure to warm up. An important part of protecting your muscles is making sure they’re primed for use before you challenge them. Make time for several minutes of warm up before every workout.
3. Soak in a salt bath. Soaking in warm water with Epsom salts can help relax your muscles and relieve pain.
4. Take a pain reliever. This won’t speed up the muscle-healing process, but it can help you put up with the discomfort associated with it. ZMA recommended on the guide is great for this!
5. Make time for recovery. If you’re not giving your muscles adequate time to rest (and repair), they become overworked — leading to more intense soreness. Be sure you’re building in rest days where you focus on active recovery. More generally, don’t forget that actual rest (aka, sleep) and hydration are important for recovery, too.
Hope this helps!
Have a good night
Your Jumpsuit Trainer❤️
Thanks for sharing this Coach! I would add that it seems no matter how fit you may be, the muscle soreness still hits as you continue to challenge yourself (as I've been recently experiencing).
Will try to keep it moving (even though I feel just the opposite:)