So you got yourself to the gym (nice work!) but now you’re feeling the pain from an intense workout. We’ve all been there, and while it’s nice to be sore (means you pushed your body harder/faster/stronger than your normal workout), it can literally be a pain in the butt. Here are some tips for optimal recovery.
Prior to workout:
- Coffee – studies show a cup of joe before working out can help reduce muscle soreness and fatigue by nearly half (not to mention boosting endurance!)
Photo: Cesar Silva @watchmehussle
- Hydrate – this one is important for before, during and after your workout
- Warm up and gentle stretches before you began any strenuous running or lifting
Immediately after workout:
- Always end your workout with at least 5 minutes of stretching to lengthen the muscles you just worked
- ICE for 10-15 minutes to take down inflammation (ice bath is ideal, but ice packs will do just fine)
- Add tart cherry juice to your recovery drink
- Epsom salt bath – the magnesium in Epsom salt flushes toxins & heavy metals from the cells, easing muscle pain
- Foam roller (looks kind of like falling off a log)- uses pressure and targeted massage to help prevent scarring of the connective tissue between your muscles as well as reduction of cellulite if you use regularly!
Photos: Cesar Silva
- Massage any areas that feel stiff – increasing blood flow to those areas
After 24 hours:
- Self-massage Stick (or a foam roller) – absolutely LOVE the muscle roller stick
- While it’s important to get proper rest, it’s likely an easy walk or light stretching within 48 hours of your initial workout will help relieve muscle soreness by releasing lactic acid build-up (what causes that sore feeling)
What’s your favorite sore muscle relief secret?