Most of you are sore. Really sore. You had a 2-3 week hiatus from hard vigorous exercise, myself included. So what do you do? Keep working out to the limit to flush it out? Do you take a week off and start all over again? I’ll share my go-to methods to recovering when you’re really sore.
1. Sleep and Eat!
Sleep is the MOST important thing in regards to recovering from exercise. Please don’t skip it! Sleep your soreness away. Also, you need to eat. Make sure you’re getting good protein sources to help your muscles recover. Omega 3 fatty acids in your diet should also help reduce inflammation.
2. Stretch and Mobilize
If you have a sore muscle group, stretching can help stimulate blood flow to the area supplying the damaged (Sore) muscles with nutrients. The same goes for foam rolling. In one STUDY foam rolling improved post-workout soreness dramatically.
Moderate intensity movements help reduce soreness as well. If you’re super duper sore, please don’t push your limits. If you do, you are sabotaging your recovery. The best type of movement is light to a moderate intensity which increases blood flow and helps flush the waste toxins from the muscles to be cleaned by the kidneys.
4. Hot Shower
This helps with soreness by softening the connective tissue. This is called the “thixotropic effect” and similar to softening plastic with heat.