Have you ever experienced muscle soreness after exercise? Dynamic stretching and foam rolling can help you recover quickly!
Muscle soreness a day or two later, also known as delayed-onset muscle soreness (DOMS), is common after strength training and even cardio workouts.
Intense workouts and muscle soreness tend to go hand in hand. Fortunately, there are simple things you can do about it.
Plus, to get the full benefit of your workouts, you must incorporate proper recovery methods.
Not only will your body feel better, but it will get you to your next workout fresher and ready to give your full effort.
DOMS can decrease your performance and even your day-to-day activities after tough workouts. But with the stretches for sore muscles below, you can learn how to eliminate muscle soreness after workouts, reduce injuries, and build strength!
These 6 stretching and mobility exercises can significantly improve your flexibility, posture, and energy levels!
It's not just about what you do after a workout — what you do before can have just as big of an impact on muscle soreness.
Warming up before a workout with dynamic stretching can help decrease DOMS and help increase power output during a workout, so not only will dynamic stretches help with muscle recovery, but they will also lead to a more beneficial workout overall.
Dynamic stretches are exercises where you move your muscles while stretching instead of holding them for prolonged periods of time in a set or static position.
Here are some examples of both upper and lower-body dynamic stretches for sore muscles to include before and after your next workout:
While a warm-up with dynamic stretching can help decrease DOMS, the cooldown does not seem to have as much of an effect on muscle soreness. However, foam rolling can substantially improve muscle soreness after exercise.
Foam rolling is a form of self-myofascial release (SMR). Myofascial release is an osteopathic manipulative technique where a physician or someone trained in this modality applies sustained pressure on restricted areas of connective tissue, also known as fascia, surrounding your muscles and bones. They apply pressure to release the restriction in connective tissue so that you have a greater range of motion and less pain.
However, you probably don’t have access to a personal trainer right after a sweat session! Luckily, with a foam roller, you can get a similar benefit by doing this yourself.
With a foam roller, you can target the upper and lower body to improve your range of motion and decrease post-exercise soreness. You use your body weight on a foam roller to exert pressure on the targeted muscles and connective tissue. You can adjust your body position to isolate specific areas of the body and treat restrictions in the soft tissue.
Here are some great foam rolling exercises that are great stretches for sore muscles:
When doing any of these foam rolling exercises, you can tailor it to match your areas of soreness or tightness. When rolling over certain muscles, you will notice areas of tension. Slow down over these regions to focus on the muscle groups. Focus on your breathing as you relax and target areas of pain until these muscles are released.
Here's how to properly use a foam roller, along with a few other tools to help with your stretches for sore muscles!
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on stretches for sore muscles.
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