CrossFit Lake Forest Training Center

5 Ways to Relieve Soreness

Getting over the soreness hurdle when you start a fitness routine can be challenging. In order to prevent muscle stiffness and soreness, and help remain consistent at the gym, we’ve put together these great tips.

 

Keep Moving

Instead of logging couch time in an effort to rest your muscles, move around more. Blood flow recovers sore muscles, and we increase blood flow by simply walking and stretching.

Mobilize

We highly recommend rolling out before and after your workouts, including at your home. Watching TV while rolling out, instead of hitting your reclyner will feel great and relieve those sore muscles. On Sundays, CrossFit Lake Forest offers our one of a kind Yobility Class for muscle recovery. Other great options include Yoga, Pilates, and general stretching.

All forms of stretching takes your stiff muscles and help them become more pliable and flexible, allowing oxygen into your muscles, speeding recovery.

Drink Water

Water helps remove toxins and prevents dehydration. Dehydration prolongs soreness.

Eat Good Food

You should replenish depleted stores right after a workout. Recommendations include eating protein and carbs in a 2:1 ratio because it increases protein synthesis, which means better muscle recovery. This also decreases inflammation and cortisol.

A great inexpensive portable option is chocolate milk. Real food protein includes lean meats, and good carbs include sweet potatoes.

Workout

It is okay to be sore. Often, you will feel best while working out because your blood is flowing and your muscles are warm. Soreness affects us most when we stop moving. That said, it is not okay to be in pain. Listen to your body. The goal is to move around when you are sore. Not set records. Daily, our number one goal is to be able to come back tomorrow, and keep training.

In the end, the most effective way to relieve muscle soreness after an active weekend is to move a bit more, drink lots of water and nourish your muscles back to health.




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