Soothe Your Sore Muscles

"OW!" "Everything hurts." "I can barely walk!" That's how you know you had a good practice! It's that time of year when you have to start kicking it into high gear. Every practice has to be to the maximum so you can edge out your competition. While not being able to walk is a trophy you can show off, there are things you can do to ease your discomfort and keep your body healthy.

                                                 

The hot vs cold debate. Many people do not know whether to ice or heat their soreness, so here's what is actually happening. Icing your sore muscles will provide temporary relief. It desensitizes the neurons so you have less pain signals alerting your brain and reduces inflammation. On the other hand, heat will help bring blood to the muscle. The more blood that reaches your muscles the faster healing is promoted.

Stretch it out. Try some light stretches to your sore areas. Do not pop into the splits or anything drastic, just give it a little pressure to help increase that blood flow.

Massage your muscles. Using a rolling pin, tennis ball, or foam roller massage work out your sore muscles. Use smooth back and forth motions to work out knots that may have developed.

Pack in the protein and water Sore muscles need protein and to rebuild. Eat lean protein like poultry, nuts, and fish to treat your muscles. It never hurts to drink water. Try drinking an extra glass or two after a hard day of practice. This will speed up recovery.

Ease back in. Before your next practice take 15 minutes to get your sore muscles warm and stretched. This will prepare them for an entire class and prevent further injury.