We know how hard all of you dedicated members are working during your training sessions and metabolic condition classes. We also know that when your pushing yourself that hard, occasional muscle soreness will remind you for 1 or 2 days just how hard you worked. Where muscle soreness is natural and nothing to be concerned about, the worst thing you could do that next day or two is to “take it easy” or hit the sofa to rest up. Being sedentary will contribute to, and lengthen the duration of your stiff muscles. The best thing you can do for fast relief is get up and move it! Now I am not giving you permission to over train and do strenuous exercise everyday, but I am reminding you that the best solution for relieving muscle aches is healthy blood flow to the sore spots and throughout your whole body. That blood flow will warm and ease your muscles while supplying them with the nutrients they need to feel relief.
Some key reminders for you to feel better fast:
Do not HOLD stretches while your body is stiff and you have not warmed yourself up. Holding stretches are known as Static Stretches. These are best left to the end of your training sessions or after engaging in enough movement activity to break a light sweat. You’re muscles will not be as willing to “give” and stretch if they have not received adequate blood flow.
Do not bounce (ballistic stretching) or force a movement that your body is not ready to give. A good indicator of this is if a stretch causes you pain, causes you to break the form of the movement or makes you grimace in a face of true discomfort. More importantly, stay within your current range of motion and continue the movements as you steadily increase that range of motion allowing healthy blood flow to the achy area.
Keep it moving! Don’t change your movements to cater to your soreness. Move through regular steps and reaches so that you don’t avoid using the areas that need to be loosened up.
Follow this at home solution to muscle soreness for a full body treatment after another great Training Studio Session!
- Walking Warm Ups 1 to 2 lengths each
- Stiff Kicks 15 reps each side
- Seal Jumping Jacks 15 reps
- Prisoner Goodmornings 15 reps
- Arm Circles small to big 20 forward then 20 backward
- Spiderman Hip Stretches 12 to 16 total reps
*Each rep and round increase the range of motion through each movement while taking minimal rest, creating optimal body heat to warm muscles and feel relief fast
*Repeat 2-3 total rounds through and start feeling more flexible!
Lastly, if an ache or pain persists longer than 3 days, inform your trainer! Open lines of communication are key in achieving the best results for your body. Let us help you feel your best!
