#3 – use hot or cold therapy
Here’s the scenario: you decided to finally give kickboxing a try after your friend tells you about it for months. You go to the class and have a great time. You walk out of class feeling strong and can’t wait to do it again! The following day you wake up and feel like you got hit by a truck. Your friend asks if you’re coming to class again and you debate whether you should rest or if you should go to class and work through the soreness.
This scenario is all too common for anyone who has exercised intensely or tried a new workout after a period of inactivity. You are most likely feeling delayed onset muscle soreness (DOMS) and it is one thing we can all relate to. DOMS happens when your body performs movements that it is not used to doing. If you have been inactive for a while, you may feel sore all over your body. If yesterday was leg day, you probably feel it only in your legs.
This article from Lifehacker explores how to recover from DOMS after a tough workout. There are some things you can do that will help your pain right away:
- Light movement: light exercise like walking or swimming will keep your muscles in motion and can bring you some relief. Don’t push yourself if you are feeling sore. Listen to your body and respect its limits.
- Foam rolling: foam rollers are perfect for getting an at-home massage at a low cost. The roller will work out the knots in your body and leave you feeling loosened up.
- Use hot and cold therapy: alternating cold and hot therapy is a common technique for reliving muscle soreness. If you’re brave, you can take an ice bath and then take a warm shower. If you’re seeking relief but don’t want to completely submerge yourself in an ice bath, a cold pack or a hot pack will have the same effect on a targeted area. Save yourself money by getting a pack that can do both. Click here for more information.
- Sleep: during sleep your body releases growth hormones and repairs the damage done to your muscles during intense workouts. Get plenty of sleep at night and schedule a nap during the day.
The most important thing to know is that you shouldn’t feel discouraged if you feel sore after a workout. Everyone, from newbie fitness enthusiasts to professional athletes, feels DOMS at one point or another. The more you work at it, the less sore you will feel.