Tuesday, August 18, 2015

Eliminate Soreness !

When you workout its inevitable that you are going to find some pain and discomfort. You need to make sure that you are aware of your body and how it feels. Many people say they are in "pain" but you need to learn better cue words to define this. Is it a sharp pain in certain areas? Is it a dull pain that you have for a long period of time? Does it stick around or does it go away ? These are great things to learn and how to explain them to your coach or trainer who can help to pinpoint and correct the problem. My question then is... Should you train with pain?
First you need to identify the pain as acute or chronic? Acute pain starts suddenly and is associated with tissue damage or injury. If you experience it during a workout, resist the impulse to push through the pain. Some rest might be in order to prevent a more serious problem.
Chronic pain, on the other hand, lingers and is often resistant to medical interventions. It’s frequently caused by nerve damage and associated with negative psychological consequences.
The tricky part is knowing if the pain is just temporary or if it might cause more injury. You will get sore after a workout if you are using new muscle groups or increase your intensity. Delayed onset muscle soreness also happens 2 days post a heavy workout. Being sore is ok but being injured or feeling like you have been hit by a truck 72 hours after a workout is not good. You need to pay attention to your body and its signals. If it’s an injury, you’re more likely to feel it immediately during your workout and that is something that should never be ignored. Soreness, on the other hand, will appear gradually, often the next day.
You can combat soreness by stretching, foam rolling and using mobility tools to break up the lactic acid in your muscles and help eliminate the stiffness. Don't forget when you workout you are creating micro tears and then your muscles become inflamed to repair and make stronger.
If you are really sore you can try taking 1,000 to 2,000 milligrams of vitamin C, 100 milligrams of ubiquinol or coenzyme Q10, and a curcumin supplement before workouts. Depending on your preference, you can go with standard painkillers for relief or take an Epsom salt bath to ease your sore muscles. But don't forget the best remedy is to keep moving the next day and flush out the lactic acid that creates the muscle soreness !

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