4 Methods to Beat Publish-Workout Muscle Soreness

 

Should You Still Train Sore? | Is Soreness Good for Building Muscle?

Video taken from the channel: Stephanie Buttermore


 

5 Minute Fix for Post Workout Soreness

Video taken from the channel: The Run Experience


Although some people see soreness as a sign of fitness progress, it can actually be more of a hindrance. Delayed onset muscle soreness (DOMS) can affect your range of motion, put off your return to exercise and even limit everyday activity.Being able to avoid this type of effect is the true performance booster. “Over-the-top soreness might feel like a badge of honor after a tough workout. But more muscle soreness or DOMS does not equal better or quicker muscle-building or strength-building results, Miranda says. In fact, getting too sore after a. When your muscles are sore, a gentle massage is best.

Choose one that uses light pressure, like a Swedish massage, which Rulon says is better for recovery than a deep-tissue massage. How can you ease DOMS and decrease your recovery time? 1. Get in some light movement.. Yes, this sucks. This is because activity increases circulation, improving blood 2. Hydrate, hydrate, hydrate..

Step two: Drink water. While. By applying pressure on sore spots, foam rolling helps release tension and tightness in muscles after they’ve been overworked.

Here’s how to use a foam roller for the best (read: most pain-relieving) results. RYERSONCLARK/GETTY IMAGES. 1. Foam Roll. Foam rolling has become a staple recovery technique in many people’s fitness toolbox, and with good reason. 2. Eat After Your Workout.

Muscles require nutrients in order to recover. This may seem obvious, but it’s often 3. Take An Epsom Salt Bath. A hot bath is a fantastic way.

Performing a brief cool-down after a workout helps contracting muscles milk out excess soreness-generating fluids. In the same way, techniques such as massage and a foam roller can not only help to move inflammatory fluids out of the muscle, but also can remove adhesions and sore or tight spots from the worked muscles. The science: Multiple studies show that pre-workout caffeine consumption can reduce subsequent muscle soreness and fatigue.

In one study published in the Journal of Pain. A cool down after a workout helps your breathing and heart rate return to normal. It can also help remove any lactic acid that’s built up during your workout, potentially improving delayed onset.

However, moderate muscle pain might go a long way to keeping someone on the path to fitness. “Soreness can serve as encouragement in a workout.

List of related literature:

The presence of an excessive amount of lactic acid is what gives you the burn when you do a lot of hard repetitions, and it also tends to produce a certain amount of post-workout soreness.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

The only answer is to exercise some more to get the lactic acid moving.

“Your Body Speaks Your Mind: Decoding the Emotional, Psychological, and Spiritual Messages That Underlie Illness: Easy Read Comfort Edition” by Deb Shapiro
from Your Body Speaks Your Mind: Decoding the Emotional, Psychological, and Spiritual Messages That Underlie Illness: Easy Read Comfort Edition
by Deb Shapiro
Booksurge Llc, 2008

We are reasonably certain that soreness is not due to leftover lactic acid, which is eliminated within an hour of cessation of effort.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

Soaking in a hot bath with Renew Bath Oil is very relaxing for aching muscles.

“The Melaleuca Wellness Guide” by Richard M. Barry
from The Melaleuca Wellness Guide
by Richard M. Barry
RM Barry Publications, 2019

A good hot practice will wring out the metabolic acids and flush your muscles with fresh nutrientand oxygen-rich blood, and the ache of soreness will disappear.

“Journey Into Power: How to Sculpt Your Ideal Body, Free Your True Self, and Transform Your Life with Yoga” by Baron Baptiste
from Journey Into Power: How to Sculpt Your Ideal Body, Free Your True Self, and Transform Your Life with Yoga
by Baron Baptiste
Atria Books, 2011

If you are sore the day after a workout, you may have an accumulation of metabolic by-product (lactic acid and hydrogen ions) in the muscle tissue.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Contrary to popular belief, DOMS is not related to lactic acid accu

“The Biophysical Foundations of Human Movement” by Bruce Abernethy, Stephanie J. Hanrahan, Vaughan Kippers, Laurel T. Mackinnon, Marcus G. Pandy
from The Biophysical Foundations of Human Movement
by Bruce Abernethy, Stephanie J. Hanrahan, et. al.
Human Kinetics, 2005

Stretching actually helps remove excess lactic acid from the muscle.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

Start your workout slowly; warm your body up at least 2 degrees before you start pushing yourself, end your workout with a cool down period to prevent lactic acid build-up.

“Linda Page's Healthy Healing: A Guide To Self-Healing For Everyone” by Linda Page
from Linda Page’s Healthy Healing: A Guide To Self-Healing For Everyone
by Linda Page
Healthy Healing Publications, 2004

MSM supplementation can dramatically reduce this muscle soreness.

“User's Guide to Nutritional Supplements” by Jack Challem
from User’s Guide to Nutritional Supplements
by Jack Challem
Basic Health Publications, Incorporated, 2003

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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33 comments

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  • I used to suffer badly from muscle burn after workouts and long distance bike rides, then I discovered Tikun Liquid Minerals and after just a few weeks of fixing me mineral levels, my recovery is now a matter of hours after exercising.
    I got this info from Dr Joel Wallach and decided to act on it. Lucky for me.

  • Holly is a GREAT athlete!! Totally trust her given her endurance experience, strength training routine, and overall outlook on fitness. Awesome video!

  • The last time I ran over 20 miles was 2 years ago. I always thought of doing a city run distance and took the challenge. I almost made it, but my legs gave out. The distance I went felt great. Recovered a lot that night and ran the next the day. Someday I hope to accomplish the full distance

  • I love the weight gain so much but I just wanna say because of the last video Stephanie posted: YOUR BUTT LOOKS GREAT WHEN YOU WERE LEAN JUST WALKING OR WITHOUT POSTING TOO!!! you’ve always had an amazing butt!!! You always look great! I’m super jealous:)!

  • Muscle soreness and pain are NOT the same thing. Muscle soreness is normal. Pain signifies injury. Whether or not I train sore depends on the level of soreness. I listen to my body and adjust my training (or not) accordingly.

  • I started working out again and was concerned I wasn’t sore. I have sweat more than I ever have while working out. I was never the person who was dripping. I used to get sore a lot and felt good about it.

  • Hey coach Holly excellent recovery exercises, do you have your own coach that helps you train up for your next Marathon? what’s your marathon pb? & half marathon pb, will you be trying for a new pb in your next marathon? what’s your favourite marathon ����

  • I just started lax practices again and yesterday I was so painfully sore it was actually miserable and it less into today but not as bad so I decided to get back into the gym after a rest day yesterday

  • I still don’t get it tho. Should you still train when you feel sore in places like the thighs and calves? Or does it cause injury?

  • Holly, you were freaking me out doing those exercises so close to the edge of the water! I’d end up in the drink!
    Thanks for all your tips and the benefit of your experience, it has been very helpful and educational: )

  • I only watched one video but I’m already a fan. Your smart and articulate and answered all my questions concisely. You also just have a really good vibe (: idk I just like you. Subscribed!!

  • I usually just get dressed up in my athletic wear, go to Starbucks and buy the most complicated drink so people don’t think I’m poor.

  • I’m doing your optimisation program, 1st leg day killed me, now I have to do it tomoz but my legs and butt HURT, however you recommend not working out. Now I feel like I’m already failing this program being sore at the beginning

  • I like to do recovery walks after long runs and like walk fast, slow and stretch alot when i walk like forward lunges sorta mixed in. But thats the day after.

  • Went on the treadmill for 40 minutes and now I’m feeling so sore��. This is my fourth day in a row, and I’ve felt sore the whole time!

  • She is a good representation of a multi-faceted athlete. Too many runners are thin and weak and don’t focus enough on increasing overall strength and fitness (and of course increasing size as a byproduct) and end up becoming injured for most of their runs.

  • Soreness is a sign of mechanical tension. Which is one part of the program. Isometric and metabolic stress usually wont create that kinda soreness. Soreness can most times be a good thing….

  • I had an acrobatics class yesterday on the beach, which brought so much adrenaline that I didn’t even notice how hard I was tightening my muscles. I had so much fun. Now, the next day already, I am so sore that it hurts to move any body part. What I want to know is if it is okay when you get sore “by accident”.

  • I’m trying to do a squat challenge and I was sore for the first 3 days (I hadn’t done squats in like 9 months) and day 4 I didn’t feel sore and I was proud of myself lol

  • I love feeling sore, its such a satisfying pain! I must say though, it takes a lot for me to become sore now since I train regularly. I’d have to skip a week (maybe two) to feel very sore after a work out.

  • I’m a wimp. I’ve never trained sore. I would treat myself to some ice cream for a few days and head back to the gym only when the soreness is gone. But you know, the more I train, the shorter of intervals of soreness, so I end up training more. I seriously did it this way when I used to train a lot.

  • im sorry but those leg swings you did at the beginning of your workout are actually so bad for you the way you did them. you should be turning your foot out so that your heel is facing forward and your but is tucked in. just swinging your leg around like that is a surefire way to pull a muscle. love you though!

  • Look at it like this. If you were a logger before technology would you take a day off or would you go right back to work? Probky go to work because you would get fired.

  • 2017 Peak shape. Deadlift max 405 lbs (I could do 135 lbs in sets of 10 nonstop with 1 minute rests), squat 225, bench 185, 20 pull-ups. Ran 3 miles in 21min. Weighed just under 170lbs.
    2018 Tapered off.
    2019 Literally sat at a desk the whole year until December. Got back to jogging.
    2020 Jan Recovered my running speed. Did calisthenics. Surprisingly my body didn’t look too squishy. Guess it’s true when you’re not on ‘roids it’s hard to build muscle but hard to lose it too.
    2020 Now Back in the gym. Full-body workouts. Deadlift 105 max. Squat 95lbs. Bench 95lbs. Weigh 162. Other stats are too embarrassing to mention.

    Sore as f**k right now.

    Lesson #1: Don’t yo-yo.
    Lesson #2: See lesson #1.

  • Did my first glute activation session, and my god I’m 2 days post workout and still struggling to bend over and sit on the toilet �� I think I maybe overdid it? Because I can barely get out of bed and sit at my desk to work.

  • I hope you enjoy! Make sure you like the video if you still like informative content from me! Next video will be a Vancouver Donut review!! Stay tuned! ����

  • I train until i can’t anymore, HAHAHA sore or not that’s what i do everytime and i feel amazing afterwards even though i’m literally paralyzed ����

  • I currently have the worst DOMS I’ve ever had in my life, I did a leg work out and my thighs are in soooooo much pain and every day it’s getting worse, to the point that I can’t bend my leg to upwards to a sitting motion & I can’t sleep.

  • I did chloe tings arm and full body workout and I didn’t feel the soreness a bit after it but like it’s literally 5hours later and I can barley walk.

    Just the thought that I have school tmr and all my classes are on the 6th floor.

    Elevators are only for handicap people

  • Okay so, I did a butt workout and I’m extremely sore. But whenever I do ab workouts I’m never sore. Why is that? I want my abs to be at least a little sore but they’re not, they hurt when I workout but never sore the next day.

  • Great advice once again from Coach Holly. Yes, work on getting the soreness out ASAP. The recovery time to get ready for your next important run will be shortened.
    ♡Coach Holly!

  • I like being sore, it tells me what part of the muscle i hit with the exercises i did, if its sore in the place i want to develope more, then i know im hitting it right

  • I found some information that contradicts some of what you said about the coldness. Or, it’s sort of contradicts it. Basically, what it said was that, cold baths and things like that will reduce your soreness, because they are reducing inflammation. However, they will also reduce your muscle growth. So, I would think the solution there would be to use it as a pain reliever for bad soreness. You know, like find the middle ground there