Beginning a new workout program is challenging sometimes. Making the time to work out, creating a flexible schedule and setting goals is difficult enough, but include the muscle soreness that comes with adjusting to that new workout, and it may be difficult to remain on track. No matter how you try to dodge soreness, sometimes you will exhaust your body and discover sore muscles you never knew you had after a workout. Exercise-induced muscle soreness can sometimes last a week, but relief can be sped up.
Be sure you are not working out during a calorie shortage, since you need to have sufficient proteins, carbohydrates and fats, all which play vital parts in repairing muscles. Check with your doctor or dietitian for your personal micro- and macro-intake ranges.
Stretching is your first line of defense after a great workout. So remember to stretch while your muscles are still working. A nice five- or 10-minute cool down stretch certainly will not harm your muscles. So go slow, breath and stretch those limbs after every workout.
Use a Foam Roller
Using a foam roller to rub your sore muscles after a workout can essentially decrease delayed onset muscle soreness (DOMS), so donate time to each major muscle. Complete at least five rolls, beginning with your calves and working your way up your body. Spend additional time on sore spots.
Mike Lewis is the owner of 3P Boxing 24/7 and a certified trainer through the National Academy of Sports Medicine.