TIPS for Dealing with Muscle Soreness
1) Active Recovery or Yoga: Light, easy cross training such as cycling or swimming can help ease muscle soreness and speed recovery. Stretching and simple yoga exercises can help as well.
2) Foam Rolling or Massage: Gentle massage can help increase blood flow to the muscles and encourage recovery. Here’s an article on foam rolling.
3) Wait it out: The soreness will lessen each day. Post marathon, it’s best to rest and wait out any soreness. It’s harder to rest completely in the middle of a training cycle (or when you’re scheduled to teach spin the next day!)
4) Compression: I love my calf sleeves and recovery socks. I could have used compression shorts or tights yesterday!
5) Ice: Although research hasn’t proven with certainty that ice helps reduce soreness, many athletes believe it makes a difference.
6) Anti-Inflammatories: Taking Ibuprofen or an equivalent won’t necessarily speed up the healing process, but it can make you feel better.
7) Embrace the pain: DOMS is part of the adaptive process. It’s almost inevitable for beginners, and happens less often with time, but is always a sign that your body was challenged and doesn’t have to be a bad thing!
You can prevent DOMS altogether by increasing your workouts gradually, warming up before exercising, and avoiding major changes in the type or extent of your exercise.
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