Sore No More
Avoid post-workout soreness with these expert recommendations.
Calling all weekend warriors: Don't let a few sore muscles leave you couch-bound come Monday. No matter where you ache, these tips will get you going again.
From Rob DeStefano, sports chiropractor, co-author of Muscle Medicine
A combination of stretching and massage helps loosen injured muscles and promotes blood flow, which speeds healing. To soothe a sore hamstring, for instance, lie on your back with both knees bent and feet on the floor. With the fingers of both hands, apply pressure on the sore spot on the back of the thigh. Maintaining the pressure, lift your bent leg off the floor, then extend your heel toward the ceiling. Hold for two seconds, then lower your heel. Repeat 2-3 times.
From Nancy Clark, author of Nancy Clark's Sports Nutrition Guidebook
Try drinking low-fat chocolate milk after your workout. Research suggests its combo of protein and carbohydrates can help reduce post-exercise muscle soreness. Better yet, have a yogurt and fruit smoothie or half a sandwich before you exercise-the carbs will give you energy and the protein will be ready and waiting to heal and rebuild muscle.
From Dr. Len Kravitz, Coordinator of Exercise Science, University of New Mexico
Delayed onset muscle soreness, expert-speak for pain and soreness you may not feel until 48 hours after exercise, results from tiny tears in your muscle fibers. Low-intensity exercise like walking, swimming, biking or yoga can help flush out the lactic acid that contributes to that achy feeling.