NEVER AGAIN SORE MUSCLES
WITH THESE 7 TIPS
Yesterday I walked a bit differently than usual. "Did you fall down the stairs?" asked the colleague on the left. "No, I just had a training session the night before.". I exercise a lot, you know that. And when I exercise, I go all out, as those who know me can attest. I actually enjoy muscle soreness because it means I've really put in the effort. But having severe muscle pain that makes you reach for a pack of Advil is the other extreme. Ultimately, you have control over that. Because no matter how hard you train, you can manage that muscle soreness. With these 7 tips, you'll ensure that tomorrow you can easily jog down the stairs.
1. Warm-up
A good warm-up before you start training is important because it prepares your muscles for the efforts to come. Which muscles you warm up and how you do it depends on the sport you are doing. A gentle jog and stretching exercises are always effective. This way, you improve blood circulation, allowing the muscles to receive enough oxygen and fuel.
Magnesium helps reduce muscle soreness. Foods high in magnesium include legumes, seeds, nuts, green vegetables, grapefruit, and apricots. For optimal functioning, magnesium must be balanced with calcium (from dairy), phosphorus (in meat, fish, and eggs), and potassium (in potatoes, vegetables, and fruit). If you have trouble getting magnesium from these products, an extra supplement is a good alternative.
3. Foam rolling
If you're an avid athlete, a foam roller is indispensable in your home. With this tool, you can roll out your muscle soreness. It's not pleasant, but it does help.
4. Rest
If you have ‘normal’ muscle soreness where your muscles are just a bit sensitive, total rest is not necessary. Moving around promotes blood circulation in the muscles. But if you really can't walk due to the muscle pain, then a day of rest might be a good idea.
5. Stretching
Just like a good warm-up, a proper cool-down is very important after a sweaty session. This way, you allow your muscles to relax gradually, let your body cool down slowly, and keep your blood circulation at a good level. All of this helps in the recovery of your muscles.
The reason I sit at the office every morning with a bowl of quark or a protein shake is not without reason. And now that my colleagues have also started exercising, the blender is working overtime. Proteins are essential for good muscle recovery. If you find it difficult to get those proteins in, a protein shake is a good alternative. But also taking a boiled egg, a cup of yogurt, or some raw vegetables with hummus to work is a great way to supplement your protein intake.
7. Vitamins
Vitamins B, C, D, and E can influence the prevention and reduction of muscle soreness. You get vitamin B from fruits, meat, and grain products, which ensures optimal muscle function. Vitamin C (in fruits) and vitamin E (in fruits, vegetables, and nuts) help reduce damage and keep muscle soreness at bay. Getting enough vegetables, fruits, seeds, and nuts is therefore very important for athletes.
