If you find that you are sore after a workout, you can blame it on delayed onset muscle soreness (DOMS), which can leave you feeling the burn while your muscles recover. Here are a few tips on how to prevent post workout pain.
Move it. While it’s tempting to plant yourself on the couch for a Netflix binge-watch until the pain subsides, it’s actually better to participate in a low intensity work out. This helps to pump up circulation, which in turn promotes faster healing and recovery time.
Stretch It. Stretching after a work out can help lengthen muscle fibers, which promotes mobility and helps to prevent any postural issues.
Ice It. You can help stave off inflammation by immediately icing any sore muscles after a work out. Even though there is some debate among researchers about the effectiveness of icing sore muscles, it’s a simple and effective solution that many athletes swear by.
Heat It. After your muscles recover and return to their normal resting temperature, moist heat can help warm up tissue and increase circulation to help relieve any stiffness. A quick 10-minute soak in a hot bath or hot tub can dramatically increase recovery times after a workout as well.
Massage It. Studies show that massage your sore spots can help reduce inflammation. Myofascial release is a great technique that is gaining popularity. It targets the connective tissue covering the muscles, joints and tendons which helps promote increased mobility. You can also use a foam roller or a electric massage percussor as well.
Adjust It. Regular chiropractic adjustments aid in keeping your spine aligned, which in turn helps reduce soft tissue injuries.
Dr. Michael Kleker is licensed chiropractor and acupuncturist who has been serving the Front Range area for over 30-years. He specializes in sport-related injuries and enjoys answering any questions you might have.