Alleviating Post-Workout Soreness
Smart Solutions : Episode SSL-935 -- More Projects »
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Stretching helps relieve soreness. To stretch out the chest, grab the hands together in back and pull up gently on your arms while pushing out the chest.
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Fitness expert Lisa Cooney points out five ways to combat post-workout soreness.
- Vitamin C, an antioxidant, helps push free-radicals (a toxin your muscles produce from working) out of your body. Grapefruit, oranges, strawberries and tomatoes are great sources of Vitamin C.
- After a workout, try a combination of protein and carbohydrates to replenish your muscles. Some good choices include a bagel and peanut butter, nuts or yogurt.
- Hot and cold packs--Use a hot pack (something as simple as a cloth bag full of flax seed that can be heated or frozen) before a workout to help loosen up muscles. Use a cold pack, held in place for about 20 minutes post-workout, to help eliminate inflammation in deep tissue.
- Never work a cold muscle intensely because trauma can result. Warm up the muscle for at least five to 10 minutes with a gentle activity like walking or jumping rope to prepare muscles for a bigger workload. The important thing is to break a light sweat.
- Massage is another excellent way to relieve soreness. You can self-massage by finding a tender spot and pressing down firmly with the fingers. You are trying to break up the lactic acid (another toxin). Hold for 15 to 30 seconds. You can also work out soreness in the limbs by starting at the top (or the arm or leg) and pressing as you move your hand down the limb. Be sure to sit when you are working on your leg because you want the muscle to be relaxed.
To stretch the rotator cuff (outside shoulder), put one hand on your hip, and grab the elbow and gently pull it across your body with the other hand, body (figure A. Stretch the hips by sitting on the ground with your knees bent, then laying all the way back. Cross one foot over the knee and raise the other foot slowly (figure B. To deepen the stretch, push down on the extended knee gently. Hold for 15 to 30 seconds.
Guests Lisa Cooney
Personal Trainer, Bally Total Fitness
1133 E. Artesia Blvd.
Manhattan Beach, CA 90266
Phone: 310-372-0068
Website:
www.ballyfitness.com
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