You’re probably thinking, okay so what?… just tell me what I can do to make it go away!According to a study that compared 10 different recovery techniques ranging from massage, to using cold, to active recovery (and many others); applying cold helped with the inflammation when used right after exercise but the method that had the greatest impact on muscle soreness as well as the participants feeling of fatigue was a massage. Now I know that you probably don’t want to schedule a massage every time you exercise or workout so another option is to foam roll. Foam rolling can provide many benefits and can help with how much muscle soreness you feel after a workout or exercise. I encourage you to try it! Stay tuned later this week for an explanation of all the benefits of foam rolling and how to perform it safely and correctly! Thanks for reading and I hope you’ll use this information for the next time you workout/exercise! Written by Andrew Blakey, Owner of Your Future Fitness References: Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Frontiers in Physiology, 9. doi:10.3389/fphys.2018.00403 Pearcey, Gregory & Bradbury-Squires, David & Kawamoto, Jon-Erik & Drinkwater, Eric & Behm, David & Button, Duane. (2014). Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures. Journal of athletic training. 50. 10.4085/1062-6050-50.1.01. Zainuddin, Z., Newton, M., Sacco, P., & Nosaka, K. (2005). Effects of Massage on Delayed-Onset Muscle Soreness, Swelling, and Recovery of Muscle Function. Journal of Athletic Training, 40(3). Retrieved May 30, 2018. Andrew Blakey | Owner & Trainer | Your Future Fitness | 705 606 0374 | Facebook.com/YourFutureFitnessTraining
Why is it that I’m suffering from these after workout sore muscles? What can we do to help relieve this soreness? Here are the best things you can do to help heal those sore muscles.