Let’s face it, muscle soreness in the Palisades is sometimes inevitable and does not feel good. The National Academy of Sports Medicine (NASM) says, muscle soreness is that feeling of pain or discomfort that is felt 24 to 72 hrs. after new or intense exercise. As a result, there are a few things that I recommend you do to ease muscle soreness and help you continue with your exercise program. Those things are: proper progression, proper warm up & cool down and post workout recovery nutrition.
Firs of all, most exercisers begin a training program too advanced. In the weight-training world, that means too much weight, sets, reps and duration in a training program. I recommend 2-3 days (spaced out with 36-48 hrs. rest in b/w) of 2 sets of 12-20 reps at light to moderate weight instead of the typical 3-4 days of 3 sets of 8-12 reps at moderate to heavy weight for each exercise you do. This is done for the first four to six weeks of a training program. As your body adapts (which is known as G.A.S. & S.A.I.D in the exercise world), it will be able to handle more work around that 4-6 week time period. This is my first recommendation to help muscle soreness recovery in the Palisades.
Proper Warm-Up and Cool Down
A warm up and cool down has always been an under-appreciated part of an exercise program. However, it could be the most important to prevent muscle soreness. The warm up is preparing your body for the exercise you will do that day. Also, it helps because it increases your heart rate, breathing, tissue temperature and mentally prepares you. Oftentimes, people jump right into certain exercises that their bodies are not ready for.
As a result, the body ends up working harder than it should and this leads to muscle soreness. Examples of a warm up are foam rolling, stretching and then walking on a treadmill, using an elliptical or jump roping. The cool down is just the opposite of the warm up and its purpose is to bring you from exercising back to a resting state. As a result, the benefits include reducing heart and breathing rates, cool the body temperature and restore muscles back to their resting lengths. Examples of a cool down include: stretching, certain yoga poses and breathing techniques.
Post Workout Recovery Nutrition
Sometimes our best effort put forth with proper progression and warm-up/cool-down just does not work. As a result, we might have to resort to our nutrition to help us recover from muscle soreness. Nutrition can be the best form of recovery from our resistance training programs. According to Charles Poliquin, one of the most respected strength and conditioning coaches, these foods are the best to aid in recovery: water, cinnamon, green veggies like broccoli and berries.
They help because they have properties in them that help eliminate waste and aid in tissue recovery and repair. My recommendation is to take those ingredients and add them to a protein powder in the form of a smoothie. As a result, a liquid based nutrition product gets into the blood stream faster. This can help with muscle soreness recovery in the Palisades faster.
So, there you have it, muscle soreness recovery in the Palisades. Try these out for measure and see if they help you. I am willing to bet (if I was a gambling man) that they will help you! So, if you Need help recovering from muscle soreness, Contact us now!!