Dad Fitness: The Best Way To Relieve Muscle Soreness

Tuesday, March 24, 2009

The Best Way To Relieve Muscle Soreness

Ahhhh...f$%* that hurts!

That's how I felt this morning as I bent over to pickup my baby daughter off the floor this morning.

After getting back to the gym after a week off and doing my first lower body workout in almost 2 weeks yesterday my legs are pretty sore and stiff!

For the best way to relieve muscle soreness check out the video below.

We have all experienced this one time or another, muscle soreness or what the exercise geeks (me included) refer to as DOMS.

Delayed Onset Muscle Soreness...

This can occur whether you have been working out for years or are just starting to exercise.

Basically its the microscopic tearing of your muscle fibers that causes the inflammation and swelling of the muscles putting additional pressure around the surrounding joints.

But I bet what you really what to know is how to avoid it or even relieve muscle soreness when you do get it.

To prevent it, try not to do much too soon and ease into any exercise program wether its lifting weights, running or your favorite recreational sport. Whatever workout routine you are starting, just do half of the exercise volume to introduce your muscles to the exercises.

Warmup properly BEFORE you workout and stretch AFTER you workout to remove the lactic acid from your muscles and start the recovery process.

To help relieve it when you do over do it from doing too much or doing something new, get some "active rest" by going for a walk with your family or playing with your kids at the playground (lying on the couch watching 24 is not considered active rest!).

Also take rest days from your workouts which means don't work those sore muscles with heavy weight training until the soreness subsides.

Make sure you are eating high quality protein throughout the day to provide your body with the nutrients it needs for muscle repair and stay hydrated by drinking lots of water.

Vitamin C has been shown to aid in muscle recovery as well as hot saunas and deep tissue massage.

Getting lots of omega 3 fats in your diet through fish oils, mixed nuts and avocados will also help to scavenge free radicals and reduce inflammation in your muscles and throughout your entire body

These recovery tips all help...

But for the BEST way to relieve muscle soreness watch this quick video.