Having soreness wipe us out so soon makes it really hard to stick to our workouts.
With the new year, many of us set fitness goals. Through no fault of our own, we may have gone in too hard.
When we start (or restart) our workouts, we break down our muscles to rebuild them stronger. This process is normal, but it does create acute inflammation, which is most often why we feel pain and fatigue. This soreness is called DOMS (Delayed Onset Muscle Soreness).
DOMS usually doesn’t kick in until about 48 hours after a really intense workout. That’s why we might feel overconfident after our first intense session back and go a little harder or heavier than we should.
There are steps you can take to curb the intensity or soreness—or perhaps even avoid it entirely.
- Start Hydrated: I know it's boring, but it’s crucial. Dehydration pulls fluids from your muscles for vital functions, and your muscles don’t need to get double-taxed. Drink your water!
- Avoid Maximum Effort: Ssssh. Don’t tell your trainer, but really—unless you’ve been consistently working out for a couple of months with impeccable form, there’s no need for maximum effort. When you’re just starting out (or starting again), maybe go with half the time, distance, reps, or weight. See how you feel after 2–3 workouts, then add on accordingly. The year just started, and consistency wins the race.
- Sleep: Recovery is a much-overlooked part of fitness. If you’re working out and not getting enough rest, you’ll likely feel fatigued and won’t have the energy to workout. Remember, you’re playing the long game.
- Rest Days: Just as vital as sleep, it’s important to build rest into your fitness routine. If you just started working out or are generally working out intensely, your body might feel like it’s been chased by a cheetah in the Serengeti. That creates stress and inflammation, makes you hold excess fluids, and could make you think your workouts aren't working because you're not losing weight. More importantly, stress and inflammation weaken your immune system and increase your chances of getting sick. REST!
- Electrolytes: It doesn’t matter that you’re drinking a gallon of water if it’s just passing right through you. It's important to get enough potassium and magnesium to keep your muscles from cramping. Now that we mostly drink filtered water, it’s easy to become dehydrated even when drinking lots of it. There are powders you can add to your water, but you can also supplement these nutrients through your diet with greens, nuts, and legumes. You can replenish some magnesium with an Epsom salt bath.
- Foam Rolling: I know so and so on social media told you it’s not scientifically proven, but foam rolling is essentially self-massage, and you and I both know that it helps.
If you’re so sore you can't foam roll, book an appointment with me! I’m happy to do it with my feet. Massage can be a huge aid in helping you stick to your goals, and I’d be honored to help you achieve them.
To book: www.living-massage.com/services
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