Muscle soreness is normal, but sometimes it gets in the way. Learn 8 ways to relieve post-workout soreness!
Whether we’re working out with our physical bodies or working out our faith, we’re bound to experience aches and pains along the way. But, without exercise, we’re unable to see growth physically or spiritually.
James tells us that faith without works is dead (2:17). Our physical bodies are also meant to be worked in order to experience more life-giving growth. One of the signs that we’re truly working these incredible bodies of ours is some good old-fashioned sweat and soreness.
Specifically, let’s learn how we can manage that necessary post-workout soreness with healthy and proven methods.
Whether we’re working out with our physical bodies or working out our faith, we’re bound to experience aches and pains along the way.
Recovering from DOMS
Have you ever experienced sore muscles a couple of days after your workout?
That experience is called DOMS, or Delayed Onset Muscle Soreness. It’s completely normal. This is what we would call “good” post-workout soreness. When we work out, we tear muscle microfibers for those fibers to rebuild and remodel into something stronger. When we feel that good post-workout soreness, it’s a reminder that muscle growth is occurring. Consider it another form of ‘growing pains.’
If you have sharp pains or post-workout soreness that doesn’t gradually disappear, you may need to modify your exercises.
However, if it’s DOMS, it’s completely normal and beneficial. Thankfully, there are ways to decrease and relieve this normal experience of muscle soreness.
8 Ways to Decrease Post Workout Soreness
1. Warm-up
Allow your muscles to warm up before heading right into a hard workout. This could be as simple as a 15-minute walk/jog on a treadmill or pedaling on a stationary bike.
2. Foam Rolling
Research has shown that foam rolling after a workout can help decrease post-workout soreness. It takes the body a little to get used to, but this tool can help knead out those hotspots that are potentially pulled muscles or tears.
[Try foam rolling with RevWell TV!]
3. Active Recovery
Cool down with some light cardio and schedule some low-intensity workouts throughout the week. Examples could be going for an easy 30-minute walk, jog, bike ride or swim. These movements encourage blood flow and help remove any waste from a recent intense workout.
4. Sleep
Sleep helps our bodies recover and rebuild our muscles.
Muscle-building chemicals such as Human Growth Hormone are naturally produced by your body in the deep stages of sleep.
Quality sleep is hands down the most potent performance-enhancing “drug” athletes at all levels can implement to ease post-workout soreness.
For an added recovery boost, take a scoop of grass-fed collagen or protein powder before bedtime, which will partner with the hormones released during the sleep cycle.
[Learn more about why sleep matters and how to get more of it!]
5. Increase Circulation
Try taking a warm (not hot as this can have the opposite effect!) bath, and for extra pain relief, add to it 1-2 cups of Epsom salts. The magnesium in Epsom salts can be absorbed through the skin, helping reduce soreness and improve muscle function.
6. Drink Water
Your muscles are working harder and so they demand more oxygen and therefore need more blood pumping around – around 82% of your blood volume actually consists of water, so hydration is much more important and effective than simply quenching your thirst! Recovering from DOMS is improved when the body’s soft tissues are well hydrated.
7. Drink Tart Cherry Juice
Many studies have found that drinking tart cherry juice helped marathoners reduce muscle soreness. Tart cherry juice also contains melatonin, which helps regulate sleep patterns.
Try drinking 6 ounces of tart cherry juice before bedtime for a week to see if you notice a difference.
8. Protein & Carb Drink
It’s important to replenish our bodies with a drink with a mixture of protein and carbohydrates within 30 minutes post-workout. This window of time is crucial since the body’s receptors are ready to take this fuel and begin the process of rebuilding what has been broken down.
Think of the protein for the body like building materials for a house. Think of the carbs as the energy and manpower to actually build the house. Carbs will also help replenish precious glycogen stores which will provide energy for tomorrow’s workout. A smoothie that includes a scoop of protein powder and some fruit (banana, berries, etc) is ideal since it’s more rapidly absorbed by the body than solid food.
With strength training, you should feel a “good” sore 1-2 days after your workout. However, you can try these eight ideas to decrease the soreness you feel as you are recovering from DOMS.
“Exercise daily in God—no spiritual flabbiness, please! Workouts in the gymnasium are useful, but a disciplined life in God is far more so, making you fit both today and forever.” – 1 Timothy 4:8 (The Message)
Share Your Thoughts
Do you already practice any of these options? Which ones will you try? Do you think a person can experience spiritual DOMS? If yes, how so?
Other Resources
Trigger Point Foam Roller – Find it here
Dehydration: Don’t Underestimate It – Read Article
A Delicious Smoothie Recipe – Find it here
Sleep Aids, Tips, Tricks & Hacks – Read Article
Foam Rolling 20 Minute Rev on the Mat – Watch Here
Shelley Hitz is a certified Revelation Wellness Instructor from Platoon 26, author of the best-selling book, “Broken Crayons Still Color,” and an author coach who helps writers self-publish and market their books. With over 12 years of experience as a physical therapist, she now works full-time with her husband in their business. Join her Momentum Challenge to jumpstart your fitness journey with just 15 minutes of daily exercise and discover how small actions can lead to big results. Learn more at ShelleyHitz.com.
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