Overdid the exercise yesterday? Got a trifle too ambitious?
Paying for it now?
Here are 8 simple tips to help diminish post-exercise soreness:
1. Stretch immediately after strenuous exercising; hold each stretch for 20-30 seconds or up to 1 minute if tolerated. No bouncing. Stretch all major muscle groups starting with large muscles first: legs, butt, back and chest, end with smaller muscle groups: biceps, triceps, delts and neck.
Use a strap or a towel to assist in stretches; allow the stretch to happen, never force a muscle into a position. A stretch may be mildly uncomfortable to hold, but no pain, no sharpness or stabbing sensations.
2. For very sore legs: use the foam roller to stimulate myofascial release.
3. Sit in the sauna, steam room or jacuzzi. Follow guidelines for use, normally 10-15 minutes or less. Note: do not fall asleep.
4. Drink lots of water over the course of your day, afternoon, evening.
Note: Not all at once please, spread your water consumption throughout waking hours.
5. Refuel your body within 30 minutes of strenuous exercising. Generally a balanced snack of 200 calories is recommended. Balanced means protein, complex carbs and a little good fat.
Note: Balanced does not mean a doughnut or a sugary energy drink!
6. Get a Massage.
7. Take a warm water bath with Epsom salts.
8. Take a nap and/or get a good night's rest
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