TRAINING TIPS REDUCE MUSCLE SORENESS AFTER WORKOUTS

By Hunter Harrell

Residents living in the Four Corners know it is easy to find activities and adventures that require moving our muscles. Even the winter weather presents challenges that can leave our bodies aching from shoveling. No pain, no gain, right?

Physical movement is an important part of a healthy lifestyle. Significant exercise benefits all parts of the body, including the heart. In fact, the American Heart Association urges individuals to heed exercise recommendations from the U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion. Those guidelines indicate that adults should get at least 150 minutes per week of moderate-intensity aerobic activity (or 75 minutes of vigorous aerobic activity) and pair it with moderate- to high-intensity strength training activities at least twice per week.

Many individuals, especially in the Four Corners, have no problem taking that advice to heart, and some even go above and beyond. While exceeding exercise guidelines isn’t necessarily detrimental to individuals’ overall health, that doesn’t mean it’s not important to be careful and incorporate routine days of rest into a workout regimen.

Even the most devoted athletes might not know when to step back and take a break. Intensity, frequency and length of a workout can each affect muscle soreness. In the event that you over-do it, try these tips for reducing muscle aches and pain.

Muscle Massage

A massage not only feels good in the moment, it can also reduce tightness over time. Massaging muscle tissue helps increase the temperature of the muscles so that they relax. Whether receiving a massage before or after a workout, incorporating massages into a training routine can push athletes over a fitness plateau. Massaging muscles before and after a workout can increase flexibility and lead to better overall performance.

Use Ice To Reduce Inflammation

Rotating ice and heat is a classic remedy for common ailments, like bruising, pain and inflammation. Directly after an intense workout, ice helps to decrease circulation, therefore reducing pain and swelling. Applying ice to affected areas or submerging them in cold water may not prevent soreness in the short-term, but can reduce muscle pain in the long-term.

Soak In A Mineral Bath

Heat increases blood circulation, relieving stiff muscles. It can reduce muscle spasms, too. Absorbing minerals into the skin, such as magnesium and sulfate, help to destress and soothe the whole body. Add mineral salts to a warm bath at home or soak in one of the many luxurious geothermal hot springs.

Frequent Stretching

Rest

Ultimately, whether the goal is to stay active or achieve a new personal best, routine breaks give muscles time to heal, which can improve performance and reduce injury risk. Never underestimate how these simple steps can reduce pain after an intense activity.

Keeping the muscles in motion can actually reduce the duration of the pain. Stretching increases circulation, promoting blood flow to the muscle tissue to aid in healing and recovery. Take a moment to gently stretch the muscles multiple times per day.

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