13. May 2016 · Comments Off on Tired Of Being Sore? Try These Tricks For Post Workout Soreness! · Categories: Health, Physical Fitness

Don’t Let Post Workout Soreness Get In Your Way!

Working out brings big benefits. Everyone has their own goals and reasons for taking the time and effort to work out. One thing is certain, the reward is there! No matter which of the many benefits you are after the fact is that working out just works! Unfortunately, post workout soreness is another sure thing when you work out.

Anytime you work a muscle group in a new way or push it harder than you did in the past you will experience some soreness for a few days, perhaps a bit longer. As long as the soreness doesn’t stop you from your normal daily routine it is likely normal. That doesn’t mean you can’t do things to help reduce post workout soreness in the days following a new routine.

Here is a look at a few simple ways to reduce post workout soreness, so it doesn’t cramp your style!


Stretching is your first line of defense after a good workout. “When you train, you contract the muscles, and the muscle fibers get shorter,” says Steve Edwards, Vice President of Fitness and Nutrition at Beachbody®. “Lengthening them after a workout promotes mobility, and can lead to a more thorough recovery.” While fitness experts can’t seem to agree on this strategy—one Australian study claimed that stretching had no impact on muscle soreness—it certainly won’t hurt, especially if your flexibility is limited.

Ice it.

Immediately after a tough workout, icing your muscles can stave off inflammation. “Inflammation is one of nature’s defense mechanisms, but it works like a cast—it immobilizes you,” Edwards says. “When you keep inflammation down, that area is free to keep moving, and movement promotes healing.”

Like stretching, its effectiveness is up for debate—some researchers have claimed that ice is only effective for injuries and not for run-of-the-mill soreness, but it’s a simple and safe option that many top-level athletes swear by. “Unless you ice so long that you give yourself frostbite, there’s really no danger,” Edwards says. “It seems to really speed up healing without any adverse effects.”
– via The Beachbody Blog

Changing Your Routine Can Help With Soreness

Because muscles get challenged by exercise and grow and get stronger, mixing up your routine will help you challenge more muscle groups more often. Believe it or not, that could help you reduce post workout soreness overall. Here’s why…

Don't Get in a Rut

It's also a process of muscle conditioning. Torgan says delayed onset muscle soreness also has a “repeated bouts” effect. “If someone does an activity, they will be inoculated for a few weeks to a few months — the next time they do the activity, there will be less muscle tissue damage, less soreness, and a faster strength recovery.” This is why athletes often cross-train and vary their routines to continue to challenge and develop their muscle strength. It is important to distinguish the difference between moderate muscle soreness induced by exercise and muscle overuse or injury.

“If soreness prevents you from performing daily activities associated with living and work, then that is too much soreness,” Draper says. “It can psychologically deter someone from continuing a workout program.” Both Draper and Torgan stress that soreness is not necessary to see improvements. “There are all kinds of different little roads that your muscles can take to get stronger,” says Torgan.

Regardless of whether you're sore, there are still improvements occurring in your muscles during exercise. However, moderate muscle pain might go a long way to keeping someone on the path to fitness. “Soreness can serve as encouragement in a workout program because people like immediate results. Muscle doesn't visibly [grow] overnight; nor does your time in the mile drop from eight to six minutes,” says Draper. “So something like soreness can give people encouragement that they are in fact working the muscle.”
– via WebMD

What is your favorite tip for reducing post workout soreness?

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