I’m not going to lie, I am pretty darn sore from my at home workout the other day.
I wasn’t expecting to be sore at all, especially since I used mostly my bodyweight and light dumbbells.
I’m sore in a really random place too. Not my inner thigh, and not my hamstring, but in between there? I can’t even explain it.
My shoulder’s are tender too! Who knew?
I thought we could all use a little reminder on ways to prevent the “oh my gosh I can’t move how the heck did I get this sore” feeling the next morning.
Bittersweet, I tell ya.
I’m sure the tips I’m about to give are pretty common and well known. But I sure as heck don’t follow them nearly enough as I should.
- Don’t forget to cool down after your workout. This allows your body to flush out lactic acid, and your muscles to get back to normal after a workout. I usually take 5-10 minutes to walk and stretch.
- Stretch, stretch, stretch. I’m definitely one of those people who leave a class early and say that I’ll stretch at home. I have all the intention to, but then I forget.
- Foam Roll. Probably my favorite thing ever. It’s pretty much like a deep tissue massage and allows you to roll out the soreness.
4. Rest. Give your muscles time to recover. Allowing them to rest is super important and essential so you don’t continue to tear them down.
5. Light Exercise. If you want to do something, light exercise is fine such as swimming, yoga, or anything not directly using the sore muscle.
6. Drink Water. Staying hydrated is important on a daily basis, but feeding your muscles with the proper amount of water is needed.
7. Post-Workout Nutrition. Not fueling right after your workout can also lead to your muscles becoming sore. Try a snack including carbs and protein within 30 minutes after your done working out.
8. Sleep. Not getting enough sleep causes your muscles to actually break down even further. Your muscles recover a lot of the time while you sleep.
Which of these things do you always remember to do?
Which of these things do you always forget?
Do you workout if you’re still sore?
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I think a light workout, as well as foam rolling, is key. And be sure to eat well!
Matt @ The Athlete’s Plate recently posted..Bamboo Bottle Review and Giveaway
Great post! I always do light activity and then stretch/foamroll REALLY well after.
Tina @ Best Body Fitness recently posted..It’s Really Not???
I always do that too with stretching…and regret it. We need to get better about actually doing our stretches when we say we are going to!
all great reminders! especially since the whole lower half of my body feels like a 90 year old woman at the moment.
whenever i’m sore i always try to stretch a lot, do light cardio to loosen up my muscles, and foam roll!
Ashley @ My Food ‘N’ Fitness Diaries recently posted..Choosing To Take It Easy
I’ve been pushing myself a little further at the gym this week and am seriously sore! I need a whole lot of foam rolling and a rest day with a little light yoga…probably the perfect Friday workout anyway
Thanks for the tips!
Baking Serendipity recently posted..Lemon Poppyseed Pancakes
I always remember to get my protein after I workout… however I totally skip a cool down and a stretch which is crucial! If I am really sore the day after a workout, I don’t work out or I will work out a different part of my body that is not sore.
I am SO bad at doing all of those things. I mean, literally all of them. I hate taking days off. I generally feel better if I do a little shake-out jog. I’m working on water and post-run nutrition in the form of smoothies, but I can only conquer so many at once.
Corrie Anne recently posted..Skinny Chocolate Chippers + Fire 55
The one thing I always do after a workout is stretch. I also agree with the refuelling one, it really does help so much from preventing muscle soreness and more importantly injuries. I have learnt this the hard way!! I need to work on drinking more water.
Drinking water and stretching are huge for me… they always make a huge difference in muscle soreness!
Heather @ Health, Happiness, and Hope recently posted..The Year Without a Winter… Almost
great tips brittany! quick question: have you sent the chobani I won in your giveaway yet? I was just wondering because I am at my apartment now (vs home) and I can give you a new address if you havent mailed it yet.
Karina recently posted..Quesadilla Press Time!
I wish I had done more to prevent soreness the other day. I tried to lift today and nearly strained something. It’s feeling better now, but ouchies!
Tiff @ Love Sweat and Beers recently posted..Holiday Baggage
I definitely don’t stretch enough which is something I am hoping to work on! I find that I am always really sore in random places, especially if I haven’t worked certain muscles in a long time!
chelcie @ chelcie’s food files recently posted..My favorite Green Monster Smoothie
I’m not very good at foam rolling even though I have one at home. It definitely helps and I never regret doing it! I do try to work out when I am sore, as long as it’s not so bad that I can barely move. I find that it really helps!
Kathryn @ Flopoodle recently posted..Kale Chips & Protein Powder
Great tips!! I always stretch but could probably do it more thoroughly and for longer.
I think ice is good too after a long run to prevent soreness. I had an ice massage last half marathon I did and felt great!!
Josie @ happycorredora.com recently posted..Settling in, weekend ahead!
great reminders! i am TERRIBLE at taking the time to stretch properly, especially after long runs.
drinking water and foam rolling are definitely the ones that i always do! they help a ton
Jordan recently posted..Oops
I always stretch, but I still get so sore. I’m thinking I need to get a foam roller!
Chelsea @ One Healthy Munchkin recently posted..Run, bike, swim
Thanks for all this info! I’m so sure it’ll come in handy. I tend to skimp on the sleep and rest and post-workout nutrition, primarily ’cause of time. I’ve heard lots of good stuff about foam rolling but I haven’t given it a try yet – really want to though!
Lyn @ FueledBySalad recently posted..I’m back.
Definitely FOAM ROLLING <3 yay
Haha I hate getting sore in unusual/random places! I dont have a foam roller (yet!) so I use a rolling pin.
Haha, it works though! 
Shannon from Healthiful Balance recently posted..Blueberry Protein Pancakes