Muscle Recovery

Here we are a week into the new year and I've got some really sore muscles. I mean, sore enough that I wince every time I walk up the stairs or every time I lift my arms above my head. In fact, this morning, when I attempted to get out of bed, I got a charlie horse in one of my abdominal muscles. That woke me up faster than a pot of coffee ever could!

Even though sore muscles do cause some discomfort, I like knowing that my muscles are in the process of changing and becoming stronger. But, I also like to ease the discomfort as much as I can. Here are some ways that I like to do that.

1. Always warm up with some dynamic stretching before working out. You want to get the blood flowing to all your major muscle groups and you do that with active movement as you move through your stretches. This helps to ease the stiffness that you may be experiencing and you will find that your muscles tend to cooperate better during your workout when they are nice and warm and limber. 
2. After your workout, take time to cool off with a nice long stretch. This does not necessarily help ease muscle soreness later, but it does help with your flexibility and range of motion which can help protect you from an injury during exercise. 
3. Soak in hot water. Oh, this is my favorite way to ease muscle soreness! A tub full of hot water, half a cup of baking soda or Epsom salts, and your favorite essential oils (mine are peppermint and lavender) and you've got a recipe for soothing relief. I also like to stretch my muscles really well after soaking in the hot water because my muscles are really warm and it helps to ease a lot of the stiffness. 
4. Drink plenty of fluids. Lots and lots of water. Dehydration can lead to achy muscles.
5. Eat foods that are high in electrolytes. You lose a lot of electrolytes when you sweat (particularly sodium) and drinking water alone does not replace them. You need to not only think about protein in your recovery meals but also think electrolytes. I also like the body armor lyte drinks as an occasional treat after a long run, but, honestly, your best bet is to get your electrolytes from whole food sources.

Keep in mind that your sore muscles may last for a few days and that it's ok to continue working out while they are sore as long as you are warming up and stretching them appropriately and not over working them. And remember, think FUEL when choosing meals before and after your workouts. 

May God Bless!

Ashley

If you are experiencing pain that may be related to an injury and not just normal muscle soreness, do not try to push past the pain and continue to work out. Let your body heal so that you don't cause further injury, and seek medical advice from a physician if necessary. Listen to your body!