What Causes Muscle Soreness and How to Reduce It


board30 fitnessWe’ve all experienced the tight a sore muscles post workout. Sometimes sore muscles feel great. A good sore feeling can make you feel like you are really getting results. On the other hand, being sore can inhibit your workout flow or day to day life. There are simple ways to help prevent and reduce muscle soreness. First it is important to understand what causes your muscles to feel sore.

What Cause Muscle Soreness?

Muscle soreness can be caused for one of three reasons. If soreness occurs during or immediately after your workout it is probably caused by the buildup of lactic acid, ions, proteins, or hormones. The second common type of muscle fatigue is referred to as delayed onset muscle soreness (DOMS). Delayed onset muscle soreness occurs 24-72 hours after exercise. It is thought to be caused by muscle inflammation in response to small amounts of muscle damage. While this may sound harmful, it often heals quickly and is common among those reaching for new fitness goals. Always be sure to listen to your body and fitness professionals. It’s important to take care of your body and not push yourself too far. The last common form is muscle cramps. While cramps often occur during prolonged amounts of exercise, they can still be common. Thought to be caused by the imbalance of fluid electrolytes they can cause sudden muscle spasms. Knowing which type of soreness or muscle fatigue you are experiencing can help you prevent and reduce its effects.

How to Reduce Muscle Soreness

The first step in reducing muscle soreness is to work to prevent it. We’ve all been told to make sure we stay hydrate, but it is one of the best ways to prevent muscle fatigue. Keeping your body hydrated will help it recover from any exertion or muscle strain. Be consistent in your workouts so your body doesn’t lose progress and is ready for the work. Stretching before and after your routine is key to keeping your muscles stretched and prepared. Staying stretched out can prevent injury and keep your muscles from tensing.

To reduce soreness after your workout there are many home remedies and tricks you can try. Most people’s go to is the good old rotation of ice and heat. Ice helps reduce inflammation and heat helps support your muscles recovery. Rotating the two will help your muscles relax and make you feel much better. Taking a moment to pamper yourself is another great way to soothe muscles. Give yourself a light massage, take a hot bath, and let your muscles relax. Practice some light stretching or yoga to keep your muscles stretched out and prevent them from tightening. Pay attention to what you’re eating. Eating foods with anti-inflammatory properties can help keep muscle inflammation down and speed up recovery.

At BOARD 30 our workouts work on all muscle groups. We know muscle soreness occurs, but our trainers are there to provide an experience that works for all levels. We believe in a balanced body and an inspiring community. To learn more checkout our classes, visit our website or contact us!