The Pain That Kicks In The Next Day
The ladies in my Boot Camp class have been working incredibly hard over the past seven weeks and as a result, most if not all have experienced muscle soreness in the days afterwards.
When you exercise intensely, it causes small micro-tears in your muscle tissue, which leads to DOMS (delayed onset of muscle soreness).
It typically develops 12 to 24 hours after a tough workout, and can remain for two or three days.
Symptoms include slight swelling, stiffness, reduced range of motion and increased tenderness in the key muscle groups.
I often get asked if there is anything you can do to reduce this pain and stiffness.
The simple answer is YES. Whilst you can’t stop it from occurring completely, you can certainly take steps afterwards to reduce it.
If you would like to speed up recovery, follow these tips below to help you feel 100% again.
(1) STRETCH: Slow, gentle stretching of the key muscle groups, will relieve that tight feeling and diffuse the pain.
(2) GENTLE MASSAGE: Massaging a sore muscle can help reduce tightness while promoting blood flow, which in turn helps speed up recovery.
(3) FOAM ROLL: Using a foam roller to massage your muscles can significantly reduce DOMS. Spend extra time on tight spots in a smooth and controlled manner.
(4) WARM BATH: Warm water will loosen up tight muscles and improve circulation. Better circulation means more oxygen and nutrient-rich blood being delivered to rescue your aching muscles.
(5) HOT/COLD TREATMENT: Apply an ice pack for 10 minutes, followed by a heat pad for 10, then repeat. It promotes circulation and muscle recuperation.
(6) FIT FUEL: You have got to make sure that you are taking onboard enough healthy proteins, carbohydrates, and fats, all which play important roles in muscle repair.