If you're new to exercise or you've started a new exercise routine the muscle soreness the next day can be almost crippling! Here's how to reduce the muscle pain
First things first. If you've just finished a Primal Bootcamp session and I've sent you this - A huge well done from me!
Well done for taking action. Now implement these 3 strategies to reduce your muscle soreness!
Why Do Muscles Get Sore After a Workout?
After a weight training workout you'll usually find you're very sore the next day (or for some, the day after that)
But don't worry this is very common
When you use weights you're tearing down the muscle fibers. As they recover they come back firmer and more defined as the body realises it needs to adapt to the stimulus
This also explains how we get stronger when we perform the same exercises frequently. The body acknowledges it's not strong enough to lift the load so it develops
This is also why it's important to keep upping the weight as you get stronger - to keep your body changing
Same weight = same results
The pain you experience is simply a muscle that is recovering from a challenging exercise, a heavier weight or a new movement it's not used to
If you've just started exercising, expect a lot of soreness for the first one-two weeks!
How Long Will It Last?
This depends on the individual, nutrition, how tough the session was and how effectively you're recovering
It will tend to be longer for newbies and less for people who exercise often
DOMS (delayed muscle soreness) will last between one-three days
How To Reduce The Muscle Pain
I'll put it out there. There's not a great deal you can do to reduce the pain
The muscles recovery process takes a while, but you can help it with a few tricks;
1. Go for a Walk, Swim or Gentle Cycle
Your muscles are cranky and sore, so they need nutrients to aid recovery. By going for a walk or any other form of gentle cardio you'll be pumping more blood back into the muscle
The nutrients present in the blood will speed the recovery process up
2. Foam Roll
Foam rolling releases tension in the muscle's connective tissue
Studies have shown that rolling out your muscles can help the soreness. It can also increase performance for the next workout
3. Hot Bath
Warm baths have been proven to help reduce muscle soreness as well. Similar to going for a walk, hot baths will also increase the circulation in the muscle
The increased circulation allows the healing process to quicken
Adding Epson salts will also reduce inflammation in your joints and help you relax
It sounds weird but enjoy the muscle pain. That's your body changing and adapting!
The soreness indicates that you've stressed the muscles, and they, when combined with a good diet and adequate recovery will become stronger and more defined
The more you train, the less you'll feel the soreness and I promise you'll miss it in a weird, slightly psychotic way
But don't feel if you're not sore, you haven't had a good workout! Your body becomes more efficient the more you train so the soreness will naturally get easier and easier to deal with
So there's not a great deal you can do about muscles soreness, but by walking it off, relaxing in a hot bath and foam rolling it will definitely aid in recover
Throw in some good nutrition and you'll barely notice it after a month or so!
Thanks for reading guys,