We all know that working out is not supposed to tickle, it should feel like work and be challenging at times.
You may even work so hard that you feel sore for a day or two following your workout.
Yesterday I was asked a great question by a client who is on their first week here at Core Principles.
Allan asked what he can do to reduce some soreness he felt after his last workout.
Let me start this by saying that soreness is common but it is not an indicator of a hard workout, and if you are not sore that does not mean you did not have a good workout. Some people just react differently to different workouts, and how long you have been working out will have an impact on your soreness level.
I believe that there are two simple things you can do in order to reduce your soreness levels and kick start your progress.
Low-Intensity Movement
If you are feeling very sore after a workout it might be logical to think you should rest and not do anything at all. However, it is usually the opposite that will help reduce your soreness and feel better.
Now I don’t mean just do another full workout. Instead, try to move a little without too much intensity.
Things like going through your warm-up once or twice, going for a walk, playing with the kids and other things that are low level but get your muscles moving and your blood flowing will help.
Foam Rolling
Another great way to help reduce some soreness is by doing a little foam rolling or self-myofascial release, which is just a fancy way of saying giving yourself a massage. You can use tools like foam rollers, lacrosse balls, and other tools.
The key here is to find a tool that you feel like you get a good massage from but is not painful. If you are clenching in pain as you are foam rolling you’re working against yourself.
I would start by foam rolling your major muscle groups such as your quads, gluteus, hamstrings, lats, and upper back. If you want to get into smaller muscles such as your chest, upper back and neck I would recommend using a smaller tool like a tennis ball or lacrosse ball.
Aim for about 30 seconds on each area, making sure to go nice and slow and stay off any bony areas and joints. If you find a certain spot that is extra tender it’s cool to hang out there for a few minutes.
You may hear some people say everyone needs to foam roll and then some arguing that it is a waste of time because there is not much science behind it.
My take on it is if you are sore and tight, then you foam roll and feel better after you foam roll keeps doing it. Who cares what the science says if it makes you feel better don’t stop.
If you don’t like it and it doesn’t help you don’t worry it is not something you absolutely need.
I know I sound like a broken record but the “BEST” thing you can do for recovery is the thing you can do most consistently. Don’t get caught up in finding the fanciest recover tool only to end up using it once. Find something that works, is easy to do, and you can get done consistently.
Ohh yeah and sleep don’t forget to sleep!
Coach Pat
