10 Tips for Recovering From Muscle Soreness - Made Fit TV - Ep 96

To be sore, or not to be sore? That is the question that many people wonder when gauging their exercise intensity.  Next-day muscle soreness, also known as “DOMS” (delayed onset muscle soreness), can be a necessary evil for many in a fitness program.  But muscle soreness does not necessarily mean you got a better workout than if you don’t experience it at all.

Feeling achy and tight can typically start anywhere from 12 hours to 48 hours after a workout.  It is the result of the tiny muscle fiber micro-tears that occur when stress is placed upon the muscles. These tears are very small and are necessary for muscle growth and increased performance.  Some people experience it more than others, and some training techniques and intensities can bring it on more than others.  It’s all relative to what your body is used to. The important thing is to understand the difference between a real injury and just DOMS.

In this week’s Made Fit TV episode, I explain how you can alleviate the discomfort that DOMS can bring post-workout.  There is no way to avoid it all-together, but you can learn how to manage it by knowing when to scale back your workouts, bump up your workouts, and how you can get the most out of your post-workout muscle soreness.  Check out the video and the list below for some tips!

1. Warm up with at least 5 minutes of a moderate cardio exercise to loosen the muscles

2. Foam roll any muscles that are tight or that you will be using in your workout (Check out episode 5 for more info on foam rolling and how great it is!)

3. Cool down with at least 5 minutes of moderate cardio exercise to bring down your heightened heart rate

4. Eat 30 minutes after your workout, combining carbohydrates and protein to fuel muscle recovery

5. Drink water, at least 64oz, per day to hydrate your muscles and help flush out built up toxins

6. Take a warm shower to alleviate any pain and to loosen the muscles to feel less stiff

7. Get a massage at least once a month to keep your muscles relaxed and free of knots

8. Take supplements such as multivitamins and glutamine to help tissue repair and to replenish nutrients lost during the breakdown process of the muscles

9. Next day recovery cardio is better than doing nothing at all because it gets the blood flowing through the muscle fibers, increasing recovery and repair

10. Know when to take it easy! If you pushed yourself to the point where you were immobile the following day, scale back your workout next time and up the intensity little by little after that.