How To Soothe Sore Muscles After A Workout

Has the energy and vigor experienced during yesterday's workout been replaced by achy, sensitive muscles? It’s like a friendly, or maybe not so friendly, reminder of yesterday’s activity. The muscle soreness or stiffness a day or so after a workout is called delayed onset muscle soreness (DOMS), and it can happen after an intense workout or new activity. This must be part of that no pain no gain thing.

Delayed Onset Muscle Soreness  (DOMS)

DOMS is muscle pain or discomfort often accompanied by weakness, and it can rear its ugly head around 24-48 hours after physical activity. DOMS affects everyone a little differently, but the common signs include muscle stiffness, pain, and tenderness. The symptoms usually peak after about three days and then gradually taper off. The aching is a symptom of stress put on the muscle tissue beyond what it is used to.

When the muscle fibers are stretched more than normal, and stretched repeatedly, small tears called "microtears" can occur within the muscle fibers, which can lead to inflammation. During the days after a workout, the muscle begins to rebuild itself and creates new muscle fiber, and the soreness is related to the inflammation within the muscle during this rebuilding cycle.

Any movement can lead to DOMS, but the most common causes are exercises that involve repetitive contractions of the muscle, where the muscle is contracting while being lengthened at the same time. Think of the downward motion of a bicep curl. Major culprits are activities like lifting weights, hiking, a new exercise class, and even chores we don’t do every day.  DOMS may be greater after a new exercise or activity, or if the intensity is kicked up a notch, also a newbie to exercising may feel more severe DOMS than someone who hits the weights on a regular basis.

There is no simple way to treat delayed onset muscle soreness but here are a few suggestions to ease the pain:
1. Use active recovery. Perform easy low-impact exercises and stretching to increase blood flow and reduce muscle soreness.

2. Rest and recover.  Simply wait it out, soreness will go away in 3 to 5 days with no special treatment.

3. Try an ice bath or ice pack. Although scientific evidence is inconclusive, many pro athletes claim they work to reduce soreness.

Some think of DOMS as an accomplishment, others liken it to an offensive tax that nature puts on exercising, but either way it is a natural effect of exercise.  (Should the pain remain constant for longer than a few days, medical advice may be in order.

Finding Your Inner Strength

Once upon a time, you made the decision to have a family. To bring children into your life, so one day they can spread their wings and fly on a journey to be amazing people. Congratulations… You are a Mom!

I consider myself so fortunate to be one-on-on with Mom’s like you all day long, as it helps keep my life in perspective as to what strength truly means. Beyond all of the magazine and web editors, fitness experts and even male clients I come in contact with all day long… Moms are truly the busiest and hardest working people I know.

One of the best lessons that I learned from working so intimately with busy Moms is that strength is what ultimately gives Moms the power to be the amazing woman that they are.

It is true that strength can be received from many different messengers. I have personally been rewarded with strength in my life by overcoming heart-breaking losses, by courageously feeling my deepest emotions, by converting my fears into power and by receiving amazing gifts such as my children’s loyal hearts. I will tell you from experience, both internally felt and externally observed by watching my client’s achieve physical greatness, that a strong body will ultimately empower a strong mind. Real strength is not a unit of measurement or a number... It is created within.

In this “back to basics” workout, I am going to challenge you to dig deep within your soul to see how powerful physical strength can be in your life. You will be using your body weight for resistance…No fancy gym equipment or moves; Just you, your muscles and your mind.

Workout Tip:
If pull-ups are new to you, please use assisted weight on a pull-up machine, or even a chair or bench placed under your feet to push-off of. When you pull up, exhale and use your back for strength. In addition, you can lower your knees to the floor or mat to modify the pushups.

Do complete the workout in this order. Beginner’s can go one-time around, advanced participants can challenge the workout twice.

Mandatory Warm-up:
Moderate cardio of your choice, 10-15 minutes

Narrow Grip Pull Ups: 15 Repetitions
Execution: Arms are shoulder-width apart, palms facing outward in an over-hand grip.

Pushups: 20 Repetitions
Execution: Keep hips in line with your spine, abs tight, push-up and exhale as you squeeze through your chest and shoulders.

Jump Rope: 2 minutes

Wide Grip Pull Ups: 12 Repetitions
Execution: Arms are wider than your shoulders, with your palms placed in an over-hand grip.

Incline Pushups: 15 Repetitions
Execution: Upper body is higher than your lower body. You can place hands on a workout bench or platform, with feet are firmly placed on the floor.

Jumping Jacks: 2 minutes

Reverse Grip Pull Ups:
Execution: Place your arms shoulder-width apart, with your palms facing you.

Decline Pushups: 12 Repetitions
Execution: Your lower body higher than upper body. You can place your feet on a workout bench or platform with your hands firmly placed on the floor.

Jump Rope: 2 minutes

Core Circuit:
Training Tip:
When holding plank position, keep your abdominal muscles pulled-in tight. ALways remember to keep your hips in-line with a neutral spine to unload your low-back. If this is too challenging, lower to your knees to the floor or mat and push up again when you feel ready.

Plank: Hold 1 minute
Crunches: 30 repetitions

Plank: Hold 1.5 minutes
Crunches: 20 repetitions

Plank: 2 minutes
Crunches: 15 repetitions