It's January and the gyms are packed! Many people are starting a new exercise program or are just getting back to exercise class after an extended break over the holidays. Some muscle soreness may be inevitable; but here are a few tips to help reduce the pain.
1) Perform a Dynamic Warm-up: Instead of holding a stretch for a period of time, studies suggest that a dynamic warm-up is much more effective in reducing soreness later. This is simply when you take your body through the exercises you'll be doing during your workout but at a lower intensity. For example, if you're going for a jog it's a good idea to walk briskly for at least 5-10 minutes. If you're lifting weights, do the exercises but at 50% of the weight you'll be lifting. Dynamic warm-ups increase the blood flow to the area you're working making them less prone to damage and injury.
2) Slowly Increase Intensity: One of the most common reasons people experience muscle soreness is because they do too much too soon. It's much better to gradually increase the intensity of your program overtime. A good guideline is to increase the weights you're lifting or the number of sets you're performing by about 10% per week.
3) Use a Foam Roller: Foam rollers are a great tool for massaging your sore spots and will help jump start the repair process. They seem to flush chemicals out the area, while supplying the area with oxygen, fresh blood and nutrients.
4) Ice it: Applying ice for 20 minutes at a time and repeating several times during the day can help reduce inflation and make you experience less pain.
5) Eat 4:1 Carbs to Protein Post-Workout: Studies show that eating a four parts protein to one part carbohydrate snack within an hour after your workout can have a significant impact on your ability to repair muscle damage quickly. A big glass of chocolate milk will do the trick.
