Stop Suffering from Post-Workout Soreness with These Expert Tips
USA Today’s Reviewed shares tips to ease post-workout soreness according to experts including Billy Marrone PT, DPT, SCS, CSCS, physical therapist at HSS.
According to Marrone, the most common form of soreness, delayed onset muscle soreness (DOMS), is caused not by the huge-effort pushing or pulling aspects of an exercise, but rather by the return-to-start eccentric muscle contractions that fight gravity, like the landing of a jump or the lowering portion of a lift.
Marrone said that with an effective workout, some soreness is to be expected. “A change in exercise selection can provide the body with a novel stimulus and challenge the muscles in an unfamiliar way, which can be beneficial for improvements in strength, endurance and overall fitness,” he explained.
However, he cautioned not to overdo it, and advised to look out for muscle soreness presenting in combination with other symptoms (e.g., fever, nausea, and discolored urine - typically dark or tea-colored).
Marrone recommended gradually increasing exercising progressions to allow the body to steadily prepare for each subsequent workout, sustaining proper exercise technique and form, selecting the appropriate resistance, and maintaining appropriate work-to-rest ratios between sets.
He explained that working out before making a full recovery can increase the risk of injury resulting from reduced joint mobility and muscle strength.
Recovering from a workout is also critical. Marrone suggested post-workout static stretching in order to restore joint range of motion.
“The main pillars of any recovery program should include proper habits regarding sleep and nutrition. Consult a registered dietician if [you have any] concerns,” he added.
Read the full article at Reviewed.com.