So maybe you pushed yourself a little harder than usual in your workout or maybe you were in a rush and "forgot" to stretch and now its 24 hours later and you can't even sit down to pee because your glutes are on fire. We've all been there and I for one know the feeling all too well. The dreaded post workout DOMS (delayed onset muscle soreness) aka feeling like you've been hit by a bus.
Have you ever been so sore from your leg day and then you realize that it's now 4 days later and leg day again and you're just left wondering why bad things happen to good people? Yeah, me too. Don't get me wrong there's something very rewarding about being a little sore from a workout, it means that you pushed yourself and maybe used some muscles that you haven't used in a while but there's a fine line between being a little sore and being unable to actually perform daily activities because your hamstring feels like it going to snap (OUCH!)
So how do we speed up the healing process on our overworked muscles so we can get back to kicking' butt in the gym?
1. DRINK WATER
It's no secret that our bodies consist mainly of water, so what better way to keep them healthy and feeling good than with more water. Water helps flush out toxins from your body and prevent dehydration, which can make muscle soreness even more painful, it also helps circulate nutrients throughout our bodies and restores our muscles! One of the first things that I ask new clients is how much water they drink and the usual answer is "one to two bottles" which is insanity because our daily MINIMUM recommended intake of water is 2.5 Litres - our body literally needs it to survive, recover and thrive.
2. INCORPORATE ANTI-INFLAMMATORY FOODS INTO YOUR DIET
Inflammation in our muscles actually happens for a reason, it is a necessary component of the healing process. When we exercise we are actually breaking down our muscles and allowing them to grow back stronger and bigger. Our muscles become inflamed after a workout and tend to swell so eating a diet high in anti-inflammatory foods will help your swollen muscles and your body recover. Some of my favourite anti-inflammatory foods are; pineapple, mango, ginger, turmeric, green leafy vegetables, almonds, beets, blueberries, chia seeds and flax seeds.
3. STRETCH & FOAM ROLL
Foam rolling and stretching help to get the blood flowing back into our muscles and keeps our muscles from getting too tight which helps prevent injury! Read all about it in my Foam Rolling Post!
4. DO NOT STOP MOVING JUST BECAUSE YOU'RE SORE
The only way to keep strengthening your muscles is by using them, it's important to keep going even if you are a little sore! Do not give up on your workouts, simply work a different muscle group and keep going!
5. TAKE A HOT EPSOM SALT BATH
When you put Epsom Salt into hot water it breaks down into magnesium and sulfate which absorbs through our skin into our muscles and helps to relax them.
6. DRINK BCAA'S
Branch Chain Amino Acids (BCAA's) are a game changer when it comes to muscle recovery. BCAA's decrease exercise-induced muscle damage and promote muscle-protein synthesis, they also help repair damaged muscles, decrease muscle soreness and increase muscle function!
7. CONSUME VITAMIN C
Vitamin C is a powerful antioxidant that boosts the production of collagen, the connective tissue that helps repair skin tissue, tendons and blood vessels, it also helps flush the muscles of lactic acid that may build up after an intense workout.
8. TAKE COLLAGEN PEPTIDES
Collagen is part of our bodies connective tissue that helps reduce injury to the ligaments and tendons. When we workout our muscles can potentially grow faster than our connective tissues, which may lead to pain and injury, taking collagen helps to keep these connective tissues strong and flexible so that they are able to expand as your muscles do! Plus collagen peptides pack 20g of protein per serving which is great for muscle recovery as well - I take Vital Proteins Collagen Peptides every single day!
If you try any of these tips and have success let me know!