What are sore muscles? When you exercise very intensely, you can create micro tears in your muscle tissue and can lead to delayed onset muscle soreness. Symptoms of DOMS include swelling, stiffness, and lack of range of motion.
How to relieve your sore muscles?
-stretch: whenever you train, you contract your muscles which shortens the muscle fibers. By stretching, you lengthen your muscles which promotes more mobility and recovery. Stretching helps with flexibility and won't hurt sore muscles.
-foam roll: foam rollers are extremely helpful in massaging the muscles.
-massage: eases sore muscles and boosts mobility.
-eat: it is really important that you fuel your body properly. This includes getting the right amount of proteins, carbohydrates, and fats. According to Dr. Dennis Faye, “Amino acids are your body’s building blocks....consuming them at the right times assures they’ll be there when you need them.” Eating properly is an important aspect of recovery.
-heat: heat is a powerful recovery tool for in between workouts and increases circulation.
-fatty acids: there is a direct correlation in between inflammation and sore muscles. Consume foods extremely rich in omega-3 such as avocado, olive oil, and salmon.
-moving: even though moving feels like the last thing you want to do when you are sore and struggling to walk... trust me we've all been there...
-ice: icing immediately after a workout can help with inflammation!