You just killed it at the gym. You ran your fastest mile ever. You hit those splits while riding your bike like never before. You just made it to a whole new fitness level, but instead of pure joy, you feel absolutely, relentlessly…sore. Don’t let the sore muscles dampen your spirts! 

HOW TO GET RID OF SORENESS…FAST!

We all can be a bit overdramatic when it comes to being sore:

We have 5 tips below on how to get rid of soreness and get back out there and be your best self once more!

1) HOT-COLD CONTRAST SHOWERS

 A shower is a must after a tough work-out. By switching between hot and cold water, it increases blood flow and helps shuttle inflammation out of muscle. Just take a 5 minute shower, and alternate between 20 seconds cold and 10 second hot.

The cold water may be a shock to the system at first, but it will really get that soreness out of your body quickly!

 

2) FOAM ROLLING 

A foam roller is a relatively stiff cylinder shaped object that allows you to basically give yourself a massage. Fascia is a connective tissue that runs in between your muscles, so when it’s loose, your muscles will also be more loose and easier to stretch. You can foam roll to warm-up and recover after your workout. It may hurt at first, but it’s the same as getting a deep tissue massage…but for free!

rollin-with-the-homies

 

3) INCREASE PROTEIN

If you started a new workout plan, or you just did a killer workout that you’re not used to, make sure to eat more protein right after. If you’re a vegetarian, or meat isn’t available soon after, then a protein supplement works just as well! Getting the extra protein may help your body recover faster, but don’t over-do it. As always, everything in moderation.

meat-sticks

4) DRINK ENOUGH WATER AFTER YOU WORKOUT

Dehydration can cause a variety of problems including muscle soreness. Make sure you hydrate adequately before working out in order to avoid muscle soreness. Aim to drink 20 to 24 ounces of water for each hour you work out. Drink water before, during, and after a workout. Not sure if you’re dehydrated? A good way to test your hydration is to observe your urine color. Within a few hours of your workout, your urine should be clear or light yellow. If it’s a dark color, that usually indicates dehydration.

water

You can always drink from a cup/water bottle too!

5) DO MORE EXERCISE 

 We know, we know, you think we’re crazy, but try it before counting it out. This will get blood circulating through the sore muscles with nutrients that help it recover faster. The recovery exercises you choose to do should be low intensity, like a light jog or do some bodyweight lunges to get the blood flowing!

workout


Soreness is just weakness leaving the body! Keep up the great work!

Coach Janis and the Precision Fitness & Wellbeing Team