4 WAYS TO BEAT POSTWORKOUT MUSCLE SORENESS JOSEPH MINETTO
When you do any kind of training — or even unfamiliar, repetitive activities — that load your muscles in new ways, it creates stress on the muscle fibers and connective tissues and that causes micro-tears that are repaired during recovery. This is all a beneficial process, because a repaired muscle is stronger. But it also causes inflammation, the body’s way of rushing resources to an affected area. Think of it as similar to when you see redness and swelling around a scratch or cut, and it feels tender to the touch. The same is happening inside your muscles.
“ Although
the study’s conclusion
is that post-exercise foam rolling
FOAM ROLL BEFORE A WORKOUT
may not be ideal for addressing exercise-induced muscle damage, there may be benefits when rolling is done before a workout as part of a warmup, according toJoseph Minetto.
FOCUS ON SLOW PROGRESSION Another big cause of dramatic DOMS effect is the “too much, too soon” training issue, which can often be seen when someone is enthusiastically starting a new type of workout or wants faster results in endurance or strength training. “This is when injuries happen,” says Joseph. “You might feel good near the end of your planned workout, so why not push it and challenge yourself even more, right? But not only will you feel that the next day, and the next, but you really are setting yourself up for potential muscle strain and larger problems.”
STRETCH BEFORE AND AFTER WORKING OUT Stretching is always promoted as a good way to warm up and cool down muscles, and it’s a great way to ease potential soreness as well. Just make sure you’re using the right stretches at the correct time.
STAY HYDRATED “Stay hydrated” has become the new mantra for pretty much everything from losing weight to boosting energy, and it does provide some magic for preventing muscle soreness, That’s mainly because dehydration reduces blood flow to muscles and can also cause electrolyte imbalance, which can contribute to more muscle soreness later.
sally joe
Thank You!