Trust me, I know how you feel. It’s uncomfortable, you’re struggling to sit on the toilet or you bumped into a table and almost lost your cool. You might be asking what in the world am I talking about.
I am talking about muscle soreness! Some of you may know the term DOMS, which stands for delayed onset muscle soreness. So what is the soreness you may ask? Sore muscles are a result of us putting them to the test. During our workouts, we are breaking down our muscles tiny bits at a time. This breakdown creates waste inside of the muscle that needs to be processed and cleared. Once our muscles rebuild and recover, they are better for it! To rebuild, your body’s natural reaction is to increase inflammation. This brings more fluid, blood, and nutrients to the affected muscles to assist in the recovery process.
Here at GSL, we did some squats for the first time in a while, and boy, am I tight, stiff, sore, and tired in my legs. The important thing to identify is that this is not pain or an injury. This is not something that should keep you out of the gym!
Coming into the gym and going through the range of motion at low intensity can help improve your soreness. When we move our body we are distributing more fluid throughout the area moving. Much like the inflammation process, this helps in recovery by bringing nutrients the muscle needs to repair. So, if you’re sore, don’t be afraid to still come into the gym and move at a lower intensity for the day. Our coaches are here to help you moderate the intensity for your given situation. Not only moving at a lower intensity level but we can still do movements that are not affected by the soreness you feel. Your legs are too sore? Let’s do some movements that are more arm focused or vise versa. We can always adjust!
Along with movement at low intensity, this concept of bringing fluid to the muscles is the main idea in relieving this soreness. Something else that can help is soft tissue work. What is that? Soft tissue work refers to the “soft tissue” in our musculoskeletal system, including your muscles, the fascia that surrounds your muscles, your tendons as well as your ligaments. Soft tissue work is an umbrella, and under that umbrella are things like foam rolling, using a lacrosse ball, and a massage. All of these methods help bring fluid and nutrients to the area, assisting in the rebuilding of the muscle.
We have mentioned the concept of bringing nutrients to your muscles. This is the main idea and it all starts with your nutrition. What does that mean? Nutrition is all about the food that you are putting in your body. Depending on your goals we want you to consume enough food to support the activity you do but not too much where it could lead to weight gain. More information and tips for your nutrition to come. Let us know if you’d love to hear about that!
In summary, next time you’re sore, come into the gym! We are here to help, we can adjust the movements and intensity of the workout to fit your needs. You can try soft tissue work or treat yourself to a deep tissue massage. Also, evaluate the food that you’re putting into your body. Is it leaving you sore on a consistent basis? Reach out to us for some helpful tips and tricks other than that, grab a foam roller or lacrosse ball and get in here!
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