Reduce Muscle Soreness

Members frequently ask us what they can do to reduce muscle soreness, so we decided to address that issue in this week's nutrition tip.

There are a few things you can do with both nutrition & exercise to help reduce soreness, but first, it's important to understand what causes muscle soreness. 

CAUSES OF MUSCLE SORENESS
Exercise physiologists refer to the gradually increasing discomfort that occurs between 24 and 48 hours after strenuous activity as delayed onset muscle soreness (DOMS).

DOMS is a common result of physical activity that stresses the muscle tissue beyond what it is accustomed to. Soreness is most prevalent in the beginning stages of a program, or when you perform a new type of exercise that your muscles are not used to.

DOMS is usually caused by the eccentric (lengthening) phase of a strength training exercise, such as lowering a dumbbell or the down phase of a squat or lunge.

Small microscopic tears occur in the muscle. It is thought that the inflammation that accompanies these tears causes the pain. Your body then mends the tears, which is eventually what makes you stronger & more toned. 

SORENESS DOES NOT INDICATE A BETTER WORKOUT
It is important to note that the degree of your muscle soreness does not necessarily indicate how hard you worked or how effective your workout was.

Muscle soreness is unique to each individual. Some people are never sore no matter how hard they work, and others are sore after every workout, no matter how easy. Most of us are somewhere in the middle.

For most us, the more we exercise & more fit we become, the less soreness we experience. However, when we try a new type of exercise or increase our intensity, we may again experience more soreness.

Muscle soreness is not an indicator of a successful workout. No scientific studies have ever proven that soreness is necessary in order to get stronger, to gain muscle or to become more fit.

WHAT YOU CAN DO TO REDUCE SORENESS
There is no 100% effective method for eliminating muscle soreness, but some of the following methods are known to reduce soreness in some people. It's best to experiment & find what works for you. 

1. Warm up at the beginning of each training session
Muscles that have been warmed up & have moved through their range of motion will contract more readily so that they will experience less stress as  the exercises become more challenging.

This is why we insist that AAY! members warm up on their own when they arrive late to a session. Many members have commented that when they miss the full warm up they feel more sore the following day.  

2. Cool Down & Stretch
Cooling down & stretching at the end of a training session will help the muscles relax gradually and carry oxygen to the muscles & waste product away from the muscles. This is why we ask members to stretch on their own if they have to leave a workout early. 

3. Eat Protein & Carbs immediately after a workout
Immediately after you workout your body is in the best position to utilize any carbohydrates or protein you give it. It needs the proteins to help repair and rebuild the muscle cells and the carbohydrates to provide your body with the energy to do so.

Studies show that when protein & carbs are consumed within 15-30 minutes of a workout, the muscles will recover more quickly.

We encourage you to bring a snack to class so you can eat it in the car on the way home. Half a banana with 5 almonds, or half a piece of whole wheat toast with peanut butter are good choices.   

4. Do Cardio the Day After Strength Training
Cardio increases blood flow to the muscles and is linked with diminished muscle soreness. That's why we encourage members to come to class to do cardio the day after a strength training session, no matter how sore they are.  

5. Drink Water
Staying hydrated can help reduce stress on the muscles and help them recover more quickly. 

6. Eat Plenty of Veggies & Fruit, esp. those with Vitamin C
Anti-oxidants in vegetables & fruits can help protect muscles. Some studies have linked vitamin C with decreased muscle soreness.  

7. Pamper Yourself
A hot bath, a massage or even using a foam roller can help relieve sore muscles.