Sore Muscles? Then Try a Foam Roller

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When you do some serious exercise like this boot camp CrossFit workout, you’ll likely have some very sore muscles. This is especially true if you haven’t exercised in a while. Of course you should start slow and work up to hard-core workouts, but even light weightlifting, sprinting or jumping can result in soreness if you’re been inactive for a while. If you’re a beginner, check out our section: CrossFit for Beginners with workouts, advice, reviews of gear and more.

There are a few things you can do to combat muscle pain after a workout including stretching, using a foam roller, heat, Omega 3 Fatty Acids and caffeine.

Tip #1 to Combat Sore Muscles: Stretching

Stretching is a great way to combat muscle pain but only do stretching when your muscles are warm. To do so when your muscles are cold such as before your workout can be inviting injury. The best time to stretch is after a workout when you’re still warm. A few minutes post-workout can really go a long way to reducing pain over the next few days.

See: How to Stretch from WebMD for more information.

Tip #2 to Combat Sore Muscles: Use a Foam Roller

Foam rollers are a little bit of a fitness fad, but they are way more than just a gimmick. Many people who use a foam roller swear by them and for good reason. They really do reduce muscle soreness, relieve stress and just plain make you feel good. The way foam rollers work is that they help release trigger points, which is known an myofascial release. Try them out and you’ll likely be using them for life. They really do feel that good!

See: My Foam Rollers for more details and reviews.

Tip #3 to Combat Muscle Pain: Try Heat

Heat therapy can help to combat muscle pain because it increases blood flow to the tissues. You can soak in a bath or hot tub, use a heating pad, or those peel and stick heat pads. Any method will work and you’ll also get the added relaxation benefits!

See: Treating Pain with Heat for more information.

Tip #4 to Fight Sore Muscles: Omega 3s

Omega 3 fatty acids are something that every serious athlete should consider taking. Studies have shown that taking them once a way reduces muscle pain and inflammation 48 hours after a strength training workout. You can also get Omega 3s naturally in foods like salmon, spinach and nuts. These foods will help your circulation which is key to moving the toxins away from muscles to reduce inflammation.

See: The Facts on Omega 3 Fatty Acids on WebMD

Tip #5 to Reduce Muscle Pain: Drink that Coffee!

Good news for the coffee lovers out there! Getting in some caffeine before a workout can help reduce muscle pain post-workout. Studies have shown that those who took in caffeine were much less sore after a heavy strength workout on day two and three as compared to those who took a placebo. The theory is that caffeine blocks central nervous receptors related to pain.

See: Caffeine Decreases Muscle Soreness for more details.

We hope you enjoyed our tips for reducing sore muscles, including using a foam roller and taking Omega 3 Fatty Acids. Please leave a comment below and tell us your favourite method!

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Brian Westen

Brian is a freelance fitness writer based out of Houston, where the hot, humid weather makes it difficult to exercise outdoors. To help his city get in shape he decided to start incorporating fitness tips in his weekly blog. Once he discovered CrossFit, and the fact that the WODs can be easily done inside an air conditioned building he was hooked. Now he has made it his mission to get everyone in his city healthy and active with CrossFit.