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Posted on 09-06-2012

Good Morning folks!

If you regularly exercise, then you are familiar with muscle soreness that often results from new or punishing workouts. Muscle tension is also a common physical symptom of stress. While a little muscle tension will not affect your day-to-day activities, it’s important to manage your pain so that you can maintain a healthy lifestyle, have mental clarity, and avoid further injuries.

Foam Rolling
Foam rolling is a highly effective activity for tense muscles. When muscles are tight, knots and scar tissue within the muscles can develop, lessening blood flow throughout your body and causing inflammation. Incorporating foam rolling into your daily routine can increase your mobility and range of motion, reduce irritation and lengthen muscles.  A sort of mini massage between professional massage sessions (not a replacement).

Increase your range of motion and mobility stretching. If possible, stretch before and after your workout to both repair and elongate your worked muscles. This simple activity can decrease stiffness, while also promoting flexibility, balance and muscle lengthening.

Fuel Your Body
Balance your diet with lean proteins (not from fish due to mercury toxicity), wholesome fiber-rich carbohydrates and green, leafy vegetables to provide energy to your muscles, along with the added benefits of repairing and replacing tissue in your body. Staying hydrated and taking a daily vitamin C supplement can also minimize post-workout soreness.

Massage therapy is a great way to rehabilitate your muscles. Massage therapy relieves soreness in areas of your body that you cannot hit on your own. Benefits of massages include muscle tension relief, relaxation and boosting your body’s immunity.  Amber, our massage therapist here at WellnessOne is fantastic and offers specials all the time!  Keep up with your face book page for posted specials!

Work with an Expert
If you continue to experience muscle pain after testing these techniques, a Fitness Specialist is always an effective option to assess and manage your pain. Trained professionals can evaluate your range of motion and provide corrective exercises to strengthen muscles and relieve soreness.  

Get Back on Track
It’s a common misconception that if your muscles are sore, you should avoid exercise to give your muscles time to recuperate. This is not always the smartest decision for your body.  You should continue to do moderate amounts of exercise into your routine to speed up recovery. This will send blood flow to your muscles leading to muscle relief. Likewise, it’s important to avoid any type of exercises that could damage your muscles into a further state of soreness so keep it light and with more reps.

Most importantly is to listen to your body. When you are have muscle soreness, know your limits and how much your body can handle. Listening to your body’s needs will help with the healing process and minimize pain that is commonly associated with working out.

Have a blessed day!


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