Beat post-workout muscle soreness

When the aftermath of heavy leg day leaves you wincing, try these strategies to speed up the recovery process.

On the day after leg day, the mere act Of sitting down On the couch can seem like the most difficult task in the world.

We asked a few experts about the tricks they use to fight post-exercise muscle soreness and get back into gym- or run- or spin-ready shape as soon as possible. You’ve probably heard some of these tips before. Others are a little more unconventional. But on days when every movement is accompanied by a wince, they all might be worth a shot.

1. start with the basics

The amount of sleep you need varies based on your activity level, which means you should try to get as much sleep as possible when your body aches just won’t go away.

Similarly, you can’t eat chips for dinner and expect to feel better.

(This is true, it should be noted, even if you didn’t work out recently.) This regimen can be as simple as a post-workout protein shake, or a lot more involved than that.

2. consider cbd

Studies on the effects of CBD aren’t conclusive, but many people swear by it to help them get a good night’s rest and alleviate muscle pain.

One recent study found that regular consumption of CBD reduced the levels of cortisol (a stress hormone) in saliva, which suggests that it needs to be a regular habit in order for people to see results.

3. Get in some (very light) cardio

You need to prepare your muscles for intense weight training – which means if you go to the gym without warming up, you’re allowing your muscles to experience delayed-onset soreness, or DOMS, that much quicker. Warm-ups matter because they boost blood circulation, which is what helps muscles heal.

4. add magnesium

Magnesium is a mineral that is both depleted by strenuous exercise and, inconveniently, very important to the recovery process. Studies have shown that those with low magnesium levels are less equipped to fight inflammation, so consider adding a supplement to your routine – or, if you love baths, try taking one with epsom salt sprinkled in.

“Epsom salt, made of magnesium and sulfate, is great for recovery in that it helps to reduce inflammation, swelling, and muscle soreness,” explains Max Karp, a founding trainer at GRIT BXNG.

5. slow your (foam) roll

By now, you’re probably aware that foam rolling can deliver a ton of pain relief, even though, frustratingly, the rolling process hurts, too.

However, if it isn’t having the desired results, re-evaluate your methodology before you give up entirely. “People often roll back and forth along the muscle too quickly for the tool to be effective. Going slow allows the muscle to relax more naturally,” says Jeff Brannigan, programme director at Stretch*d.

Make sure you’re not going overboard with the pressure, either, as that will cause even more damage to your muscles. “Start light and gradually increase the amount of weight you’re putting into the roller,” Brannigan says. “Combine the two and you’ll loosen up the tissue slowly, one layer at a time.”

6. fire up youtube

Seriously. Laughing prompts your body to release endorphins, which are correlated with higher pain thresholds. And although you probably shouldn’t rely solely on sitcom reruns to facilitate recovery, if you need something to put that last bit of stiffness behind you – well, Youtube is free. -