January is a month of new goals and getting back on schedule and just like anyone else, I love the extra motivation of a brand new year stretching out in front of me.
Most of us have some kind of health and fitness goal on our resolution list. Whether you are completing your first week of the AMAZING new abs & booty program, 80 Day Obsession, or rocking some serious 2018 resolutions, at this point in January, if you are leveling up your fitness and health, you’re probably feeling it. Sore muscles can make their presence known straightaway after a workout. They can also appear a few days later (Delayed Onset Muscle Soreness). Either way, sore muscles ARE a good thing, even if they don’t feel like it at the time.
That soreness means we are challenging ourselves in new ways. Challenge = change.
There are some ways we can ease the soreness to stay on track with our goals.
Let’s dig in!!
1. Tart Cherry Juice
Now don’t let all the scientific jargon throw you. This blurb from the Beachbody Blog by Dr. Nima Alamdari, is fantastic and nails the connection between tart cherry juice and decreased muscle soreness.
“Certain phytonutrients like curcumin, quercetin, EGCG, ellagitannins, and anthocyanins have well-documented anti-inflammatory activities, and their role is now being investigated in humans in the recovery of exercise-induced inflammation and delayed onset muscle soreness (DOMS). Of these promising ingredients, studies have reported that spice-derived curcumin (found in turmeric) may reduce the extent of muscle damage and DOMS following intense exercise. Quercetin (found in foods such as apples, onions, and blueberries), much like curcumin, has relatively powerful anti-inflammatory activity given its ability to inhibit the activation of the proinflammatory “master controller” NF-kB. Ellagitannins and anthocyanins (similar large phytochemicals found in pomegranates and tart cherries) have also shown great promise. For example, an ellagitannin-rich pomegranate extract was shown to improve markers of muscle damage and strength recovery after intense eccentric exercise. Similar results of improvement has been reported by multiple researchers with the use of anthocyanin-rich tart cherry juice.”
2. Yoga and Foam Rolling
A couple of my favorite ways to decrease muscle soreness also happen to be two of the easiest. Grab a foam roller and get to work. Yep, you want to roll to that point of UNCOMFORTABLE (not pain!) and just dig in to those pain points. Loosen up the joints, get the synovial fluid going, and hydrate during / after like a boss.
Yoga is also a beautiful way to stretch everything out and add flexibility into your life. My favorite yoga lives on Beachbody on Demand. I love the varied time lengths, varied instructors, varied levels of difficulty and most of all, I love that it can happen in the privacy of my basement!! That means I can hold a stretch longer if I need to just by pressing pause.
Bottom line is :: MOVE your body when you’re sore. Sitting around and thinking about sore muscles is a guarantee for more soreness and NO results. So just move. Yoga, foam rolling, even walking...anything to move the body will help relieve soreness.
3. Epsom Salt Bath
Now what about a way to reduce muscle soreness AND relax at the same time? The Epsom Salt Bath is a long time tried and true method for decreasing muscle soreness. Soaking in warm water can help relax muscles and loosen stiff joints. Choose some lavender scented salts and soak right before bed. You’ll relieve sore muscles and get a better night’s sleep. That’s a winning combination yes?
Want more info on decreasing muscle soreness?
Check out this great article from the Beachbody Blog:
Married to a college football coach, 3 daughters, Beachbody Master Trainer and Coach, Disney fanatic, aspire to inspire, serve others, and be a force of passion. Meet Julie!