What’s the best thing you can do to relieve those sore muscles?
Over-the-counter-pain relievers
LOL Just kidding!!!
Preparing for a tough hypertrophy session (Summer Shred) with the goal of minimizing post-workout soreness involves a combination of pre-workout strategies, during-workout techniques, and post-workout practices. Check out these tips and try and implement one or two in your next session.
Pre Workout
- Don’t miss the warm-up! Dynamic stretching, light cardio, and mobility exercises can prepare your muscles for the upcoming workload, reduce risk of injury AND potentially minimize soreness.
During Workout Techniques
- Gradual progression is key! Don’t make sudden jumps, do it gradually. This allows your muscles to adapt more effectively and reduces the likelihood of excessive soreness.
- Focus on maintaining proper form throughout your workout. Poor form can put unnecessary strain on those muscles.
- Control that eccentric movement like we talked about last week.
- If you are going into a tough hypertrophy session, you could consume some carbohydrates and BCAAs during your workout to give them the fuel they need to perform and recover efficiently.
Post-Workout Strategies
- Refuel your body with a balanced meal/snack/shake within 30 minutes to an hour after your workout. This helps replenish glycogen stores and provides essential nutrients for muscle repair and growth.
- Engage in light physical activity on your rest days to promote blood flow and muscle recovery. Great time for some light Zone 2 work!
- Soaking in a warm bath with epsom salts may help relieve muscle soreness and give you a few minutes of relaxation time – maybe!
- Make sure you are consuming enough protein and nutrients to support muscle repair and recovery. Foods rich in antioxidants and anti-inflammatory properties, such as fruits, vegetables, and omega-3 fatty acids, may also help reduce inflammation and promote healing.
And… Drink plenty of water to stay hydrated, as dehydration can exacerbate muscle soreness!
While muscle soreness can be uncomfortable, it’s generally not a cause for concern and is often a sign your muscles are getting stronger!
Experiencing this feeling occasionally is considered a normal part of the muscle-building process, especially when introducing new exercises. But make sure to pay attention to your body’s signals and adjust your training intensity and recovery practices to ensure long-term progress and prevent injury.
