Tips for Tackling Muscle Soreness

Muscle Soreness … Why it Happens, How to Prevent it, & How to Cure it

View Our Presentation on Muscle Soreness and Recovery

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Why Do You Get Muscle Soreness?

Eccentric Muscle Contraction

  • When muscle fibers slide past each other when loaded, there is micro tearing of the actin and myosin filaments.
  • The tearing is normal to strength training, but it creates soreness.

Over Stressed Muscles and Tendons

  • If more load is applied to the muscle than it can withstand, the muscle can be strained, or tendon can be ruptured.
Pulse Roller
Foam Rollers, like the PulseRoll, help improve muscle recovery.

Keeping your Muscles Health & Happy

  • Sufficient Hydration improve recovery and decreases soreness;
  • Sufficient sleep aids in recovery speed;
  • Lower inflammation to increase your body’s recovery capacity;
  • Use massage or instrument assisted soft tissue mobilization to improve muscle function;
  • Take whey isolate after intense workouts to aid in recovery;
  • Take branch chain amino acids during workouts to decrease soreness
  • Ensure that you have sufficient electrolytes to prevent cramping

Alleviating Muscle Soreness

  • Soreness after the fact is called DOMS (delayed onset muscle soreness)
  • To “cure” DOMS, you need to help your body rebuild the damaged tissue
  • Increase hydration to approximately ½ ounce per pound of bodyweight
  • Use anti-inflammatories like cinnamon, garlic, holy basil, and turmeric
  • Foam rolling and occlusion band therapy (Rock Floss or Voodoo Bands) are very effective
  • Light cardio work like walking or swimming can help. More blood flows helps the body remove broken down tissue
  • Get enough sleep. Recovery happens when you are resting
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