Many of us have experienced muscle soreness at one time or another. Here are some things you can do to relieve muscle soreness after exercise so you can keep working out toward your goals!
Delayed onset muscle soreness is common after asking our bodies to do more than they are used to. Whether you were hiking through the forest, had a hard lifting session, or were touring while on vacation. The hard part of muscle soreness is it’s potential to derail your fitness goals.
Many get sore and give up – especially when the soreness is rather painful and sitting on the toilet is a constant reminder to ask yourself, ” Tell me again why I am doing this?”
Here are some things you can do to lessen or eliminate your soreness:
1) Take a long hot bath
2) Walk or move a bit and stretch
4) Rest that body part & workout another
5) Apply heat
6) Try yoga or another stretching type activity
Don’t forget regular exercise and flexibility training are important parts of your fitness routine so don’t let muscle soreness keep you from reaching your fitness!
Joining a health club used to be a luxury but now with obesity rates rising finding ways to stay in shape are no longer for the rich and famous. The problem becomes to join or not to join especially in this economy.
Joining a health club can be one way of keeping your fitness goals. In fact according to the International Health, Racquet, and Sportclub Association a health club membership can up your chances of reaching your fitness goals but joining means paying a fee to use the facility. So the question becomes – should I join or is my money better spent another way?
In full disclosure I used to own a fitness center. I understand the need for fees and contracts and member commitments, however I also have been a member at various clubs and understand the decision to keep or toss a membership card. Here are some thinks to about when you are deciding to join or not to join.
Will you use the facility – Number one reason I hear for dropping a membership is “I just don’t use it”. Yet the person had get ideas to start a program and fronted the enrollment fees, monthly dues, and sometimes more to begin. Why pay anything if you won’t be using it. Be honesty with yourself.
Do they have want you are looking for? Classes, personal trainers you trust, supplemental services, i.e. towels, lockers, massage, tanning, juice bars, etc
What is the cost? If you can’t afford it look for something less expensive that still meets your needs.
Where is the room in your budget? Are there other monthly fees you can let go of to take on the club membership without strapping your cash flow?
Is it close enough? The average person will not commute more than 5 miles to a facility. If you are further ask yourself if you will still get there when its cold, hot, rainy, your tired, other errands need to be done, the house is a mess, etc. If you can’t answer a resounding YES you may want to consider another spot.
Will you exercise outside of the club? Many people have trouble staying focused if they are working out at home, outside, or in different places each time. If you need the routine and ritual of walking through the club doors to keep fitness a priority – become a member!
It’s a great idea to explore and “try out” different clubs. There are many styles from everything included to bare bones facilities out there. Each has its own personality, membership base, and offerings. Finding one that really fits with you is as important as finding a great pair of jeans. It’ll keep you coming back over and over – which might be why most people have more fitness success when they are members.
Many of us want to stay fit but as the economy becomes tighter we are beginning to question how we can. Check out these ideas so you don’t let your fitness slide along with the stock markets.
Exercise doesn’t have to be expensive. Truly all you need to move is you. Exercise can be accomplished using things you find in your everyday life. Are you looking ideas to keep working out but need something a little less posh? Try these out.
Use your body weight – push-ups, squats, pull-ups and all their variations can add overload without any fancy equipment.
Look in your pantry. Canned food and gallon jugs can effectively add resistance similar to a hand weight. Empty milk (or other liquid) jugs can be refilled to your needed weight so you can add more as you get stronger.
Use broom handles and a couple of chairs to create a modified pull up bar. This will allow you to lift only what you can rather than your whole body as in a traditional pull-up. In addition couches, chairs, ottomans can become “benches” for better range of motion.
Look for stairs around your house – they don’t have to be “real” stairs. Stools, rocks, stumps, etc all count if you have to step up to get on them. *safety note: you don’t want to be stepping too high – no more than 18 inches is plenty or so your knee and hip are perpendicular to the ground.
Kids are good for something! If they are small use them as weight – backpacks, strollers, and simple play can help you build your muscles. If they are older let them lead you in a fun game of tag or obstacle courses they love being the leaders. Teens may be willing to take a healthy lifestyle challenge with you with the bonus of building a closer relationship.
Invest simply in fitness equipment – rubber tubing, hand/ankle/wrist weights, a step, a ball, etc are versatile and inexpensive pieces that give a bit gain for little cost. The trick on equipment is – IT DOESN’T MATTER HOW CHEAP IT WAS IF YOU DON’T USE IT!
There are many ways you can continue fitness on the cheap. The trick is to get creative, think outside the box, and make sure you are being safe. As always discuss your new fitness routine with your healthcare person and remember to have a great time!
If you decided to build a home gym, comment below and tell us what you decided to use? What was your essential must have piece of equipment (it’s ok if that’s a milk jug!)
We’ve all had those days when we wake up and know we did something active the day or two before. Delayed onset soreness isn’t uncommon but can affect how you feel about exercise, your body, and your fitness accomplishments. Exercising sore muscles can help. If you injured yourself during an activity but don’t need immediate medical care active rest can help, too but first some basic first aid can help.
The best thing is to train ahead of time. If you have failed to practice or train ahead of time there are some things you can do to get over those aches and pains with relatively little couch (whine) time. According to physical therapist Jim Rauzi, of the Center for Muscle and Joint Therapy in Superior, WI, “go for ice. You can usually do right by ice. Many people reach for heat because it feels good, however, heat keeps the injury bleeding which can cause more damage. You are better off to reach for ice if you need something right away. “
Follow R.I.C.E.: Rest, Ice, Compression, and Elevation. It is important to understand how your injury is affected by movement. “Once you are able, you’ll want to follow immediate treatments with active rest,” says Rauzi.
Active rest means find movement you can do which does not affect the injured areas. If it feels ok, there is a school of thought and some research to support moving in the same pattern which created the soreness. In other words, if you are sore from walking, walk some. Use a slower pace and include stretching. Sorry, but it sounds like laying on the couch may not be the best alternative. You should get up and move, possibly do a little bit of stretching.
Whatever you decide to do it should not hurt more. It should help you feel better, and remember, this is not to treat or take the place of doctor’s advice, make sure you communicate with your health care professional.
Are you one of those people who decides to do an event and spends the next few days on the couch whining about sore muscles and poor performance? We’d call you a weekend warrior! See last posting for more info on that, but if you want to feel great about your performance and know you did you best keep reading.
If you are preparing for an event think about what movements you must do to perform well in your activity. Maybe it is a 5k run, hit a home run, or par for the course. Maybe it’s a walk around your block, playing with the grandkids, or hiking with your children.
It is a great idea to train ahead of your event, outing, or race. You’ll be less likely to injure yourself and spend following days on the couch. Come to terms with where you are today in relation to where you were and move according to your current level.
Ø Practice movement patterns required by your event – break down your golf swing, run/walk, practice swimming strokes, etc
Ø Build up your endurance and speed – figure out how much time you have to train and incrementally increase your training to reflect how much time you have and how fast/long you want to complete the event at.
Ø Eat well – training isn’t just about exercise and movement. Eating right for an event gives your body the energy it needs to perform well. Hint: Eating right doesn’t just happen the day of or night before an event.
Ø Take breaks – your body needs time to rest while you are training. Make sure to take a day or two off (with active rest) each week.
Ø Be realistic in your goals – use your current fitness level and length of training time to determine realistically where you should finish. Choosing your high school track meet times may not be in your favor.
It is totally possible to compete at great levels as we age. Training and practice are a must – so once again I am telling you, “Get active, get in the gym, and get living”.