How many of you have ever felt like this after a workout? Either 5 hours later, or the next day.. The muscle fatigue and delayed onset muscle soreness (DOMS) happens.
Here’s how I help lessen/get rid of that pain.
Any stretching will help with muscle soreness, both immediately after exercising, and the hours/days afterwards. My favorites are the simple stretches you probably learned in gym class, like quadriceps stretches, hamstrings stretches, and arm stretches. I like to stretch large muscles groups, vs. trying to pinpoint smaller muscles as this isn’t as efficient. Typically I will run through a stretching routine, and then foam roll immediately afterwards. Here’s an easy stretching routine to follow:
2. Foam Roll/Tiger Tail
The benefits of foam rolling: (aka self-myofascial release)
Using a foam roller will help:
- Correct muscle imbalances
- Relieve muscle soreness and and joint stress
- Improve neuromuscular function
- Maintain normal functional muscle length.
Here are some examples of foam-rolling from the Perform Better website:
Or, you can watch a video here: https://www.youtube.com/watch?v=fs1tA7rfyak
Tiger Tail: https://www.youtube.com/watch?v=GUWUMHeBClU
This is similar to the foam roller, but it is a handheld massage stick which I find works awesome for my legs, or I make M use it on my back. There are lots of different versions of this, Tiger Tail is just one brand.