Working out is great, right? It’s not always fun, but it’s one of those things that makes you feel so accomplished after you are finished. I remind myself of that feeling on those days when working out is the last thing I want to do. A big reason a lot of people get stuck or stalled in their workout routines is that they’re sore after. If you are sore from working out, there are some things you can do to help ease that pain and make your future workouts more tolerable!
Being sore from working is a good thing! It means that your muscles are growing and changing. That being said, it’s not a whole lot of fun. Instead of missing a workout or slacking off for a day, use these five simple tips to help ease muscle pain and fatigue caused by working out.
When you are working out with the 21 Day Fix workout plan, Core De Force, or even Crossfit, you might be sore from working out before the workout even ends! These programs tend to be intense and short to provide a high intensity workout that helps boost metabolism and heart rate…also called HIIT (high intensity interval training). HIIT can often lead to muscle soreness. These tips will help!
Five Tips for When You Are Sore From Working Out:
Drink More Water
Sore muscles need water more than they need rest. It is very possible that dehydration was playing a key role in your muscles before you even worked out! Find a way to motivate yourself to drink more water–for my family, it was buying a Hydro Flask. These bottles will be the last you’ll need to buy, and keep water ice cold for what seems like forever.
Drinking water will help your sore muscles heal faster and will also help you reach your health and fitness goals by flushing out toxins and such from your body. Water plays a key role in supporting muscle functions…did you know it can actually help you get through your workouts with less pain an fatigue?
I’ve left my Hydro Flask in my car for hours in the Arizona summer while I saw a movie and when I came out there was still ice in it. The outside temperature was about 100 degrees–this is why we bring our Hydro Flasks to the beach with us and carry them wherever we go!
Otherwise known as Branch-Chained Amino Acids (BCAAs) are key in the process of protein synthesis. This process essentially builds muscle tissue. BCAAs are the building blocks of typical muscle tissues and protein. You can help fend off that soreness from working out and at the same time gain some energy for your future workouts!
You can get BCAAs through Whey supplements but they are much more effective when consumed as a standalone supplement. My favorite brand of BCAAs for women is IdealLean, and my favorite flavors are Raspberry Lemonade and Grape–please note that these are not 21 Day Fix approved. My favorite Fix approved product (with no artificial sweetener) is Physique BCAA Powder.
Use a Foam Roller and/or LaCrosse Ball
Along with ice and or heat treatments you can help your body recognize that there is repair work to be done. The extra blood in the area will work towards fixing your sore and fatigued muscles, as well as moving the muscle around to get rid of knots your might have. The process of using a foam roller can seem a little more painful at first but in the long run it will feel better and help your muscles heal–I promise!
Epsom salts are probably one of the most tried and true methods for treating sore muscles. This treatment can be done in compresses or by soaking in a bath. I’d highly recommend you take a good long soak with a great book or a NorCal Margarita to help you recover! Epsom Salts in water break down into magnesium among other things, magnesium is especially good for sore muscles and in addition to the warm water can help ease muscle tension and reduce pain. Can’t take baths? THat’s ok–it’s been said that even soaking your feet in epsom salts can benefit all of your body’s muscles.
Believe it or not the best thing you can do when you are sore from working out is to get moving. Sitting still for too long with sore muscles can actually do more harm than good. With sore muscles, motion will help keep blood moving and it will help ease soreness by preventing stiffness. A body in motion stays in motion, it can be as simple as that!9