If you're currently limping around the house and dreading using the toilet because your last leg day wrecked your soul, I have a few tips for you on dealing with soreness. My tips are labeled in Tiers. Tier 1 is the most important for recovery and what will actually help. Tier 2 has stuff you can add in that can help, but isn't a priority. Tier 3 is added extras, but the least important in the recovery process.
Tier 1 Recovery
Adequate Sleep and Nutrition
Both of these are the most important things to pay attention to when you are feeling excessively sore, and in between regular training in general. Your sleep is directly related to your recovery (muscle building, fat burning, weight loss, refueling the muscle, etc.). So, if you are getting shitty sleep (less than 7 hours a night), it is going to be much more difficult for you to not only see results, but also adhere to the next most important factor, nutrition.
Lack of adequate sleep (7 - 9 hours, as women need more sleep than men), leads to more snacking and poor food choices. When you're tired, you'll look for foods and drinks that will help you stay awake, like energy drinks and sugary foods. When your nutrition sucks, your recovery sucks. Not getting in enough protein will not allow your body to recover or build muscle properly, as proteins are also used to transport enzymes, hormones, and build tissues in the body. In order to maintain a functioning, fat burning, muscle building, kick-ass performance body, you need the energy to do it, and all of that comes from your calorie and macronutrient intake. If you need convincing, run an experiment on yourself where you finally stick to your macro targets, and just see how you feel. Physically, cognitively, and emotionally. It makes a world of difference.
Hydration
Water transports nutrients and waste through and out of the body, respectfully. It aids in the recovery process, and is important when you are using supplements like creatine that force water into the cells, rather than distributing water throughout the body. It also helps with bloating, digestion, and hunger. In short - chug your water. Set goals like 10 chugs every hour, or drink as much water as you can every time you stop at a red light or after you go to the bathroom. Either way, get that water in!
Movement (active recovery)
Even when it SUCKS, movement can help excessive soreness. It can be as simple as walking, or active recovery such as yoga. Muscle contractions promotes blood being pumped in the body, and blood transports nutrients and water - both of which we know are very important in aiding recovery.
Tier 2
Foam Rolling
This one is controversial to some, but foam rolling helps me and my clients a lot when you cannot afford or get into massage therapy, or if you don't have access to a massage gun. When foam rolling, think about kneading dough - you want to go slow, and apply firm steady pressure. When you hit a pain point (and trust me, you will know), see if you can sit into it, slowly rolling back and forth to help ease any aches, knots, or tender areas.
Massage Therapy
If you can, book an appointment for massage therapy. As "therapy" implies, it won't be a chill time. This is a deep tissue massage that can be uncomfortable at the least, and downright painful in problem areas (me trying to breathe through any work done on my Marine Corps injured shoulders every single time). Adding in cupping will help promote stagnant blood flow as well. A word of caution - this is an intense form of recovery, and normally I don't lift or do jiu jitsu the same day that I do massage therapy because it takes a LOT out of me. My 90 minute sessions involve a lot of work on old injuries that are painful, and the cupping is intense for me. You will be tender for the next few days, but it is well worth it to talk out of the room feeling and moving SO much better than you did coming in.
Epsom Salt Baths
The mix of heat and Epsom salt is a great combination for sore muscles, as well as giving you an opportunity to relax mentally. I make an entire event of hot baths: I get a color changing light, add some candles, bring a portable table for my laptop so I can watch a movie, and my fiance will refill my wine - I mean my water - for me while bringing me more snacks. You can order a bathtub caddy off amazon to hold a book or ipad if that's your kinda night.
Tier 3
Supplements
Supplements like Creatine and Carnitine can help with muscle soreness, but they don't need to be a priority. They help when you are doing everything in Tier 1, and some additional items in Tier 2. Do your research to decide what may be best for you with supplements before taking them without understanding how and why they work.
A final note; you should not be sore all the time, and soreness is not a reflection of an effective workout.
It's actually not normal to be sore all the time - I know, those of you who love it because it gives you the validation that you worked super hard are eager to ignore this part. But, NOT being sore is an indicator that you are recovering better and adapting well to the program, which is a huge win. Soreness can prevent you from performing at your absolute best when you train, another reason why you shouldn't be chasing after it. And just because you are not limping from the leg day you had earlier in the week doesn't mean that what you did was for nothing. As you train longer and keep a routine up, you will learn how to gauge yourself in how much more you need to push yourself in lifts to get stronger and see change.
You might feel some soreness, but it won't be as bad as your first week or 2 of getting back into a routine or starting one.
Now you know! Time to get it done
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