How to relieve muscle soreness

One of the major side effects of exercising, working out, lifting weights or playing your favorite sport is that you will get sore muscles. The soreness is called delayed onset muscular soreness (DOMS) and this can happen between 24 to 48 hours after doing the exercise. So what are some ways that you can alleviate this muscle soreness?

1. Professional athletes who have been doing rigorous activity are instructed by their strength and conditioning coaches to take ice baths or take a nice dip in a cold pool. You will sometimes see pictures of football or tennis players taking these cold ice baths, but it does work at alleviating muscle soreness, inflammation and helps restore the body after rigorous activity. If someone could put the miraculous power of ice in a pill, it would be the best selling product, but we have to settle for cold ice water.

2. Stretching does help, but you should probably do a small walk or low impact activity that will increase your body core temperature, but also circulate any lactic acid or toxins that may have built up from the previous workout and have not been flushed out. After you warm-up, start stretching and hold those positions for 20 to 30 seconds.

3. If you are super sore, then you need to rest that muscle group. If you are competitive or professional athlete, then ice baths, stretching, etc will mandatory on a daily basis, but rest is going to be crucial in order for the body to restore itself and to recover. If you don’t get enough rest, you will create an overtraining effect that can result in injury, sleepless nights and mediocre performance.

Thanks,
Exercise Personal Training

Portland Fitness: Drinking Wine

If you are one that likes to drink a glass of wine every night with dinner or afterwards, then you need to be aware of the amount  that you put in the glass. You may be someone who pours a heavy glass, but you want to keep it to only one glass. If you know you are going to have wine with dinner, then you may want to pass on the bread that they are offering at the table. Better yet, tell your server not deliver any bread to the table so you are not tempted. 

 

Thanks,
Exercise Personal Training