5 ways to Relieve
Exercise induced Soreness
First and foremost, I am excited that you started your
journey to Fit Life. I am very proud of
all of you for starting and giving such a great effort. Now for the Aftermath, good News: First time
soreness is always the worst, meaning you will only feel this sore one time.
After this, your soreness is considerable less.
What is Muscle
Soreness?
The smooth muscle tissue is located in the walls of your
blood vessels, the stomach, intestines, and the bladder. If you overstretch
your muscle fibers repeatedly, this triggers the onset of microtears, small tears that can occur within in
the muscle fibers. When the muscle fibers tear, the muscle releases several
substances that provoke an inflammatory response in the body. The inflammatory
response yields aching symptoms that are thought to be one of the contributing
factors to muscle soreness. Great News
is that after tearing down muscle fibers, your body automatically repairs them
and builds that muscle Stronger.
Ways to relieve
Delayed Onset Muscle Soreness?
1. Consider taking your favorite NSAID
(nonsteroidal anti-inflammatory drugs) anti-inflammatory (ibuprofen, naproxyn,
and acetaminophen) before you begin exercising and after exercising.
2. Ice the affected area to slightly reduce
the affected area’s temperature to relieve any inflammation or swelling. This
icing can be done with an ice pack, a bag of frozen vegetables, or even a full
water bottle. Ice the area for 20 minutes with the ice on for 20 minutes off
for 20 minutes for appx. an hour to an hour and a half. After icing is
complete, be sure to rewarm the area with some gentle massage and light
movement.
3. Be sure to remember to stretch. This allows
the exercised muscles to return to their length before you constricted them.
You are not to try to force them to reach any particular distance.
4. If your movement is compromised, consider
applying some compression. Use a neoprene wrap or support for the area.
Remember that this approach will primarily serve to remind you specifically
where the "injury" is so that you remember not to overuse the area
when you resume exercising it.
5. Rest the affected area. Take a short break
from performing the same movements, drills or exercises that induced the
soreness. Start with 1-2 days and move to 1-2 weeks until pain subsides.
6. After the first day, if it feels better
change from icing the area to applying heat. Again, remember that you do not
need to cook the area, you are simply restoring normal blood flow. You can
apply your heating pad or a commercial rub or cream.
Again I am excited that you started and this
is the first step to GREATNESS! Please
let me know if you have any Questions or Concerns:
YOUR COACH,
Coach Brian Broussard 337-296-2960
