The holidays tend to throw off our normal routines and are always filled with extra tasty food. By the first of the year we are ready to eat clean and get in shape. January ushers in a new enthusiasm for a fresh new start and often that enthusiasm leads to sore muscles from new workouts or exercises that we haven’t done in a while. Many people have loosing weight and getting into shape at the top of their new year’s resolution list. As the gyms fill up, the bottles of pain relievers empty. The excitement of a new fresh start can be slowed down by the pain and stiffness that settles in a few days after a good workout. Now that January is into its third week, you might be experiencing D.O.M.S. (delayed onset muscle soreness).
- Be sure to do at least a 10 minute warm up before starting your exercise routine such as a gentle walk or spin on a bike. Anything that is easy to do and slowly warms your muscles.
- Always stretch after your workout.
- Drink plenty of water.
There are several ways to help alleviate D.O.M.S. like:
- Take a dip in an ice bath.
- Take anti-inflammation medication such as Advil or Motrin.
- Rub it out with a foam roller.
- Get a professional massage.
Muscle stiffness and pain are caused by inflammation, which is a natural response to the stress that is being placed on exercised muscles. To reduce the inflammation medications and ice can help, but not everyone is willing to accept the negative side affects of medication or the discomfort of an ice bath.
“Study Suggests Post-Exercise Massage Decreases Inflammation and Could Enhance Muscle Growth”
Massage is an effective way to reduce muscle stiffness and pain. As an added bonus, some studies have shown that it can actually help the muscle rebuild better and stronger than muscles that don’t receive massage after a workout. Self massage with a foam roller or tennis ball can be a good way to loosen up the muscles in between the gold standard of having a professional massage by a qualified sports massage therapist that is experienced in exercise induced muscle pain and stiffness. Regardless if you are self massaging or being massaged, the goal is to loosen up tight muscles, increase circulation and flush out metabolic waste that has built up from the natural process that occurs from a workout. This helps the body with healing and recovering.
If you have any questions or would like to book an appointment with one of our therapist, please don’t hesitate to contact us!
We look forward to helping you on your journey to a happy and healthy 2019.