First off, let's get this out of the way. No, you do not have to be sore after each and every workout. Muscle soreness does not dictate a great workout.
I get that question posed to me a lot. I even have clients who don't feel like they got a good enough workout unless they are sore the next day.
These clients would make horrible torture victims. I'm just saying.
I've written about why we are sore after a workout before as physiologically muscle soreness is nothing more than tiny micro-tears to the muscle tissue due to excessive loads (like heavy weights), high impact (such as jumping and plyometrics), continuous eccentric loading of the muscle (running downhill) or just plain ol' too much, too soon training.
These micro-tears cause inflammation, and this in turn causes our muscles to be sore.
In the 24 to 48 hours after the workout these tears quickly start to rebuild into stronger and denser muscle fibers.
One of the best ways to prevent sore muscles is to warm-up properly before your workout.
Yup, your recovery is going to begin with those first few minutes of your workout.
Make sure that you give your body ample time to get ready for the stresses that you are about to place on it with your workout.
A good warm-up should address all the major joints (neck, shoulders, hips, knees and ankles) and muscles, and keep you dynamically moving for at least five minutes (preferably eight to 10 minutes).
A good warm-up should also take about 50 per cent of your effort. You aren't trying to break any records with a warm-up. You are simply preparing the body for what you are about to do.
The second key to reducing muscle soreness after a workout is to eat some protein afterwards. Any protein source, plant or animal-based, will help with the tissue re-building process.
Protein contains important amino acids that are needed to repair the micro-tears that we have done to our muscles.
Research has also shown the body responds best to protein that is ingested throughout our day. So instead of having one large protein-rich meal (which is dinner for a lot of us), spread your intake out throughout the day.
Aim for 0.8 to 1.5 grams (depending on how active you are) of protein per pound of body weight.
Protein, after a workout, also works better when combined with some carbs and good fats. Try a protein shake with coconut oil and berries, or turkey slices and an apple, mixed nuts and some beef jerky.
Another great technique at easing muscle soreness is to soak in Epsom salt. Epsom salt, or magnesium sulfate, is a natural compound that is known for its ability to reduce inflammation, ease stress and flush out toxins from the body.
Magnesium is also a force to be reckoned with in the body. It is responsible for over 300 enzyme reactions, including muscle contraction and energy production.
By soaking in Epsom salts we are not only enjoying the benefits that a long, warm soak in the tub can provide us, we are also absorbing the magnesium in the skin, which in turn helps us to recover quicker.
The final tip to easing muscle soreness is to pay attention to what you are eating. Eat anti-inflammatory foods, such as turmeric, ginger, fatty fish, vegetables and fruit.
In addition, try some cherry juice. The antioxidants found in cherries, anthocyanins, are believed to help reduce inflammation and ease muscle soreness.
And, I saved the best for last, grab a cup of Joe.
Studies and research are now showing that caffeine is associated with pain reduction and performance enhancement. So, I guess I'll be seeing ya at Stir Coffee House or Petra's.
PJ Wren is a local personal trainer and writer in the Delta area. She also has a new boutique fitness studio in the heart Ladner Village. Visit www.thestudio.ca.
