23 Dec The Pains of Gains- Muscle aches and how to get rid of them
Aches and pains are a part of life- as we age, the cells in our body are deteriorating, but there is a different type of soreness that comes from intense training. You purposely stress your muscles to the point where they tear, and re-grow to become stronger and/or bigger. At times, you may push it too hard and find yourself not able to even move the next day, besides it affecting your training performance, it will affect everything else you take for granted; like getting out of bed, going to the bathroom, or walking. There are lots of different methods you can take to relieve the pain, but there are a few that have worked like a charm for me over the years that help get rid of the soreness quick.
1. Foam Rolling/ Lacrosse ball– Self-myofascial release, also known as foam rolling, is a way to self massage tightness in sore muscles, and the lacrosse ball is for those smaller, harder to reach muscles. The deep compression of self-myofascial release allows normal blood flow to return to the muscle and the restoration of healthy tissue. This helps give an extra boost needed to achieve optimal muscle and tissue health. to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform.
2. Consume anti-inflammatory foods/supplements– The nutrients in food help replenish and rebuild muscle tissue. If you’re sore, it is a possibility that you did not enough, and eating anti-inflammatory foods are especially helpful. Dark leafy greens, nuts, vegetables, and turmeric are all great sources. Omega 3 and 6 are also known for their anti-inflammatory effects. I take Pure Form Omegas to make sure I get the proper blend of both omegas and can control my intake of the right amount for my bodyweight without consuming extra calories.
3. More exercise– It may seem like I’m joking, but I’m seriously. For example, if your legs are sore, go for a light jog or do some bodyweight squats or lunges. This will get blood circulating through the sore muscles with nutrients that help it recover faster. The recovery exercises should be low intensity for that particular body part.
4. Massage/Trip to the Chiropractor– Sometimes, you just need a professional to step in if all else failed. Some massage therapists specialize in athletes and can tremendously help in recovery, especially if you might have injured yourself. I find the chiropractor necessary when doing movements that require you to lift heavy weight and force you to compress your spine.
Muscles soreness comes with the territory of intense training, but any or all of these tips will get you on the fast track to recovery!