I don't know about you, but I am pretty sore! I feel like I am constantly sore and achy from my work outs. I don't always have the time to fully recover from tired muscles because I train or teach everyday which doesn’t really allow for that. With that in mind, there are a few tricks and things I have learned about the best quick and easy recoveries in order to keep up with your routine. You never want to be so sore that you risk injury or are unable to do your following work outs, so here you have some things to keep in mind that will help you with swift muscle recovery.
Always stay hydrated. Water is what makes up most of our body, but no matter how many times we hear it I still constantly have clients and followers telling me they drink a glass of water a day.... A GLASS?! And top that off with the fact that they also consume 1-2 coffees and then end the day with wine. It’s welcoming dehydration of your body and muscles with open arms. Water helps to rehydrate and restore muscles. It keeps the nutrients moving in the body and is key in maintaining a healthy weight.
Take a hot bath with epsom salts. Taking a warm bath releases the tension in your muscles. A lot of people aren’t the biggest fan of taking a bath versus showers... okay maybe just me. I am totally a shower person especially with being at the gym every day, I just jump in and jump out and get on with my life. I consider it a method to stay clean rather than self-love and care. The muscle relaxation component to taking hot baths is vital in recovery. When you add Epsom salts you are helping you muscles restore by supplying them with the muscle-relaxing mineral magnesium. During your relaxing bath, the magnesium is absorbed through the skin to target the muscle pain.
Use Icy Hot Medicated Spray. The new spray that was just launched is perfect for targeting sore and stiff muscles. We all know the brand thanks to their muscle patches that are saviours for things like back and shoulder pain, but now the new spray from Icy Hot is easy to bring anywhere and use anytime. It also dries quickly so you aren't left feeling sticky like a relaxant cream can sometimes do. A spray also makes it easier to reach strange areas. The back of my shoulders are always sore and so are my calves from a lot of jumping in classes like Bodylicious and Circuit. The spray is easier to target these areas.
Eating anti-inflammatory foods. Your muscles become sore because you over use or exert them. What’s really happening inside is you are ripping the muscles, and as a result they grow back stronger and bigger. The soreness is also caused by waste build up in the muscles from the physical work at the point of the tear. I always hear girls complaining that they started a new workout routine and now their pants don't fit. Yes muscles building will perhaps make your body grow in areas but ultimately the reason for that is muscle inflammation when you “tear” the muscles as they build. The goal is to eventually have them tearing less and less so that you can maintain the tight, toned and lean muscle mass many women desire. Eating an anti-inflammatory diet will help your body cope with the swelling of the muscles... consuming things such as olive oil, sage, ginger, turmeric, green tea, salmon, cinnamon, cloves, garlic, cherries and pineapple. Other foods that are great to help repair muscles are high proteins, and blueberries!
Consume vitamin c and Kiwi. Vitamin C is great in helping to prevent sore muscles. Foods like chili peppers, citrus fruits, and guava are high in vitamin c. You can add them into water while working out or post-gym smoothies. Kiwi is also great to snack on if you want to stay away from muscle soreness. There is a lot of potassium (540mg per 100 calories!) and kiwis are a wonderful replacement to always reaching for a banana. Plus bananas are higher in sugar!
Use a foam roller. When your muscles are feeling tight and sore, although this technique may be a painful one, rolling them out with a foam roller is a great way to speed up recovery. It will get the blood flowing to the muscles and will keep injuries away.
Keep moving. Keep up your workout routine. Giving up on it because you are sore, swollen or because it seems like a challenge will not help you. The only way to build stronger muscles and reduce soreness workout by workout is by continuing with your routine. Just remember to stretch and always take a rest day when it’s really needed!
* All tips and information provided in this blog post reflects the knowledge and experience of the blogger only.