Sore? Do This!

While soreness isn’t the best indicator of effectiveness or progress in the gym, it is something that all of us experience at one time or another. Whether you’re chasing PRs, learning new movements or getting into a strength training routine for the first time, you’ll experience muscle soreness eventually. And while it isn’t something we want to chase, it is something experienced gym-goers should know how to deal with.

Get moving!

Taking a walk is the best thing you can do for sore muscles. It’s going to get your joints moving, promote blood flow to the muscles, and moving around will even help your lymphatic system get to work, helping to clear the gunk from the system. If you feel stiff and achy when you start, I can almost guarantee you’ll feel better in just a few minutes.

Roll it (and breathe)

The foam roller tells you when you need it most. When your muscles feel the most sensitive is one of the best times to get on there and noodle around. Once again, you can really notice the change after just a few minutes. What seems unbearable when you first start soon gives way and you’ll be looking for ways to get more pressure.

Getting some feedback into your sore muscles can increase blood flow, and make everything cooperate better, especially when paired with some focused breathing and contract/relax techniques.

Mobility Circuit

Set a timer for 10 minutes and pick 3-5 of your favorite mobility drills. Cycle through each one, say some 90/90 hip switches, planks to downward dogs and rotational arm swings. After a few minutes your body will be thankful for the movement and feeling far less sore.

When you’re feeling sore and unsure of what to do, move! The more you sit, the stiffer you’re going to feel. Get moving!

Justin Miner

@justinminergain