Screen Shot 2016-05-31 at 2.35.48 PM

You’ve really been pushing yourself in your WAYMO sessions and now the soreness is creeping in. Muscle soreness is common after your Waymo workouts especially in the beginning or when doing a new exercise. Part of healing is just waiting it out. Nothing can take the soreness away 100% except time. Thankfully you can relieve some of the pain with these simple tricks

 

Cup of Joe before you Go

Your morning coffee may be doing more than waking you up before an early morning workout. Studies show drinking coffee prior to a workout reduces muscles soreness and fatigue by nearly half.

 

Eat protein after a workout. 

Some research suggests that eating fast digesting protein after workouts can help to minimize soreness.

 

Ice

A hot bath may feel better initially, but icing sore muscles (known as “cryotherapy”) after exercise is most beneficial. A hot bath will provide overall relaxation and mild pain relief, but icing actually prevents further muscle damage and speeds healing.

 

The best practice is to place the ice pack on your affected muscles for no more than 20 minutes, remove and wait 10-20 minutes before reapplying, and only repeating a couple of times. Too much icing can lead to tissue damage

 

Get Moving

If you’re sore and stiff in the days following a particularly intense workout, sometimes the best thing is to just get moving. Try walking or some other light cardio. If it’s been over 48 hours, try some strength training similar to what made you sore in the first place, but with the intensity dialed back. Exercise will promote blood flow to the areas and speed your body’s natural healing processes. It might seem counterintuitive, but when you have muscle soreness, one of the worst things you can do is just sit around doing nothing.

 

Get a Massage

Massage can help muscles recover from exercise by helping break down the lactic acid that is produced by muscle tissue. Lactic acid is what causes soreness or muscular pain after working out. Massages also help circulate fluid through your body and get oxygen to your muscles, allowing you to recover more quickly. FAC offers a variety of massages to relieve pain and help members recover from intense workouts and sports exercises. Contact the FAC Retreat Spa to learn more!

 

 

Over-the-Counter Pain Medication

When rest and ice aren’t enough to ease your muscles, you may want to turn to a common over-the-counter pain relief medication, such as ibuprofen.

 

For more information on WAYMO contact Personal Training Director, Mica Mitchell. You can also simply show up to any WAYMO session to give it a try for FREE!  Your first session is on us!   mmitchell@fayac.com or 479-587-0500 ext 260.