Dealing with muscle soreness

Whether you're new to fitness or a seasoned athlete, managing muscle soreness effectively is key to maintaining a consistent workout routine. Here are some tips for optimizing your post-workout care at home.

1. Stay hydrated. When you exercise, you lose fluids through sweat. Replenishing this water loss is crucial for muscle and joint function and removing toxins from the body. Staying hydrated reduces muscle cramping and spasms. Proper hydration also ensures your joints are well lubricated, which prevents stiffness and pain in the body. Adequate intake of water also helps prevent fatigue and helps flush out toxins that can build up during exercise, which in turn reduces soreness. Because hydration transports nutrients to muscles, it can speed up the recovery process.

Pro tip: Aim to drink at least half your body weight in ounces of water daily, and increase your intake on workout days. Adding electrolytes to your water can also help balance your body's fluids, pH and minerals.  

2. Stretching and foam rolling: Incorporating stretching and foam rolling into your routine can significantly reduce muscle soreness. These post-exercise modalities can increase blood flow to the muscles, which aids in nutrient delivery and recovery. Regular stretching can also improve flexibility, which reduces the risk of injury and soreness. The fascia is a fibrous connective tissue that surrounds and holds every organ, bone, nerve, and muscle in place. Fascial stretching makes your tissue more elastic and durable at the same time. Fascial stretching involves more gentle and flowing movements as opposed to static holds. Try to move with your body and how it is feeling in order to optimize your recovery process. 

Pro tip: Spend at least 10 minutes stretching and foam rolling after each workout to maximize recovery benefits.

3. Fuel your recovery: What you eat post-workout plays a significant role in muscle recovery. Consuming protein helps repair and build muscle tissue. Carbs replenish glycogen stores depleted during exercise, providing energy for recovery. Include foods known for their anti-inflammatory properties. Good examples can be berries, nuts, and leafy greens to reduce inflammation and muscle soreness.

Pro tip: Aim for a balanced meal or snack containing both protein and carbs within 30 minutes of finishing your workout.

4. Rest: Rest is a critical component of any fitness routine. During rest, your muscles repair and grow stronger. Sleep helps restore energy levels, preparing you for your next workout. Adequate sleep regulates hormones that influence muscle growth and recovery.

Pro tip: Aim for 7-9 hours of quality sleep each night to ensure optimal recovery.

5. Epsom salt baths: Taking an Epsom salt bath can provide significant relief from muscle soreness. Epsom salt contains magnesium, which helps relax muscles and reduce inflammation. A warm bath can reduce stress and promote overall relaxation. The warmth can also improve blood circulation, which we already know helps muscles recover quicker.  

Pro tip: Add two cups of Epsom salt to a warm bath and soak for 15-20 minutes after a tough workout.

Reducing muscle soreness at home is all about consistency and taking care of your body. By staying hydrated, stretching, eating well, getting enough rest, and using techniques like Epsom salt baths, you can effectively manage and reduce muscle soreness. Listen to your body, and find what recovery methods work best for you.

Ashlee Francis is a fitness professional in Sisters.