I’m going to talk about some things that you can do to help your soreness after a workout! The biggest one is drinking water, yes as simple as a big glass of water after a workout. I drink a little water before my workout as well as during then I down a big glass of water afterwards. What water does is it keeps your body hydrated therefore your muscles aren’t going to tense up which is part of soreness in your muscles, so water can reduce soreness after an intense workout.
Another great way to help sooth soreness is chocolate milk, now this doesn’t really work if you’re lactose intolerant like me so I’ll share some alternatives to milk in a minute. Why chocolate milk? because the proteins in the milk help rebuild muscle tears(which is what happens when you build muscle) quicker than just letting it run it’s course. The milk also helps replenish glycogen which also helps with future performance in the gym.
What if you’re lactose intolerant? here’s some substitutes for milk, whey protein(as well as a lot of other proteins, coconut milk and carbohydrates. Carbohydrates combined with protein is a great mixture to help with muscle soreness(make sure they’re good carbs).
And last but not least ice packs and heating packs. Ice packs are great for muscle soreness especially if you take a hot bath then ice what ever is sore for about half an hr, or even just icing right before bed is more effective than not. Heating packs do the same job just with heat. What I like to do is do a hot/cold method where I ice for 15 minutes and then put a hot compress on for 15 minutes or make the intervals shorter like 5 and 5 so you alternate more than twice in that half hour. I use that method on injuries more than muscle soreness but it works great for both!
All of the above are very effective ways to help(not prevent) muscle soreness. Down below is the arm workout I did, check out my Instagram @lookingglassfitness for clips of my workouts!! enjoy.
- x12 upright row
- x12 shoulder press
- x12 lateral to front raises REPEAT 3X!!!
- x12 skull crushers
- x12 tricep dips
- x12 tricep kickbacks REPEAT 3X!!!
- x12 dumbbell curl
- x12 hammer curl
- x12 alternating concentrated bicep curls REPEAT 3X!!!