Anyone that has trained with me KNOWS that I want you to be “sore but functional” the day following training. Being overly sore is not the goal, since you should be able to do everything you want and need to do, but you should be reminded that you trained those muscles the day before, because you are now the owner of a “good soreness.”
Ok, so I met my goal of making sure you worked hard enough to produce soreness, which will result in the muscles having to become stronger to adapt to the increased demands being placed upon them – what about you and this soreness I caused? It should be quite livable if I gauged it right and you will not be limited in your activities, but it can be eased a bit . . .
Ice is always a good bet since it helps to reduce inflammation. However, I recommend beginning with heat – to loosen the muscle and induce a good blood flow. For best results, use a hot-water bottle with a damp washcloth between it and your skin. This “moist heat” will penetrate about 10% deeper than dry heat. You can also use a heating pad as a decent 2nd choice.The heat should be applied for 15 – 20 minutes.
Note: It is not a good idea to use “Icy Hot,” “Ben Gay” or any of the other topical ointments as a heating source. They don’t produce any real heat, and what you feel is the effect of your skin being irritated – that’s what these ointments use to produce a heating sensation – skin irritants. They are of NO REAL USE.
After heating the sore area, massage is the next step. Massaging the affected area for 5 – 10 minutes will also help to increase blood flow and stimulate recovery in the area.
Follow up with 20 minutes of a bag of frozen peas or corn – again with a washcloth under it, to complete the therapy. This entire procedure can be repeated an hour later if desired.
As another step you can take, anti-inflammatories such as Aleve (Naproxen sodium), Tylenol or aspirin are often beneficial as a temporary help and many doctors advise their use.
ALWAYS drink a large glass of water with any of these or any meds. In fact, increasing your water intake can often be helpful as well.
Hopefully, your training is gauged correctly and the soreness is just enough to know you trained hard enough, but won’t hamper your “pursuit of happiness!” For help in making sure you’re doing it right, Contact me anytime if you live around the Harford County, Maryland area. Help is just around the corner, and I’ll be glad to make it happen.
Dave – Your Harford County, Maryland Personal Fitness Trainer
Results are what you’ll get when you train with me. I’m conveniently located in Forest Hill near the center of Harford County, Maryland. Clients come to me from Fallston, Jarrettsville, Bel Air, Forest Hill and Baltimore. I’ve got the experience, the ability, the knowledge and the success stories of my students to testify that my training is result driven and result based. Visit my webpage for more information.