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Six Tips to Help With Muscle Soreness

Muscle soreness is a common issue that many people face after a workout. It is called DOMS (delayed onset muscle soreness) and is caused by small micro tears in the muscle that occur during training. It does not indicate your workout's effectiveness but is more common after new exercises or increased weights.

You can do several things to alleviate muscle soreness and speed up recovery. Here are six things you can do for muscle soreness:

1. Stretching/ proper warm-up: One of the best things you can do to prevent muscle soreness is to complete an appropriate warm-up before working out and a short stretch after exercise. A warm-up helps with mobility and improves flexibility, preventing injury and reducing soreness after exercise. Don't skip out on the warm-up in class!

2. Massage: Massaging the affected area can help to increase blood flow and reduce muscle soreness. You can massage the area with a foam roller, massage ball, massage gun, or your hands. Applying gentle pressure can help to alleviate soreness and tension.

3. Heat: Alternatively, applying heat to the affected area can help to alleviate muscle soreness. Heat increases blood flow to the area, which can help to reduce soreness and speed up recovery. You can use a heating pad, warm bath with Epson Salts, sauna or steam room.

4. Rest: Rest is crucial for allowing your muscles to recover and heal. Make sure to take breaks between workouts and get enough sleep at night. Your body needs time to repair and rebuild your muscles after exercise, so don't push yourself too hard.

5. Hydration: water is vital to muscle recovery to keep your body hydrated and functioning well, allowing for better absorption of nutrients.

6. Adequate protein and carbs:  Protein helps with muscle repair, and carbs help with fueling your recovery, so don't skip out on these two macronutrients. Aim for .7g-1g of protein per lb of body weight and a handful of carbs at most meals (depending on your goals.)

Muscle soreness is a common issue that can be alleviated with the proper techniques. By stretching, massaging, applying ice or heat, and resting, you can reduce muscle soreness and speed up recovery. Remember, rest is as important as exercise, so don't skip out on your rest days. If you are struggling with constant soreness, reach out to your coaches to ask for help! 


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