FitSugar

Do You Work Out Even When Really Sore?

FitSugar — Wed, 06 Jan 2010 03:47:59 PST

I spent a good portion of my Sunday bouldering in the gym. Time flew by and before I knew it, I had spent about four hours climbing up and down bouldering walls. I felt OK that evening, but the next day I was unbelievably sore.

I knew the soreness I was feeling wasn't anything to be alarmed about. Soreness is caused by microscopic tears in your muscle fibers - when your body rebuilds the damaged muscles, they become even stronger. To be honest, I was glad I felt a little worked. I focused on muscles that don't normally get my attention, and what I was feeling said that it paid off.

That night I had plans to hit the gym and possibly a yoga class, but given how sore my body was I debated skipping out altogether. Ultimately, a late night at the office and a forgotten gym bag kept me from going. When I got home, I soaked in a bath of epsom salts and decided on some light stretching instead.

How about you . . .

Working Out When Really Sore - Is It A Good Idea?

FitSugar — Mon, 11 Jun 2007 11:45:00 PDT

I'm one of those people who LOVES feeling sore the day after working out. I love to feel muscles I haven't felt in a long time - it makes me feel like I really worked it.

That sore feeling is normal, and it's caused by microscopic tears in your muscle fibers. When your body rebuilds the damaged muscles, they become even stronger.

If you've gone for a run yesterday, and today your thighs and butt are so sore that you have a hard time walking down stairs, then you probably want to skip out on running for the day. You want to give your muscles a chance to heal completely and properly, if you don't, you could end up injuring yourself.

That doesn't mean you have to skip out on exercising altogether. Take it down a notch and maybe go for a short walk or do some stretching - the light exercise will get your blood pumping and actually might help to relieve some of your discomfort. Or use this as a great opportunity to work some other muscle groups. Grab some weights and work your arms, or do some ab or booty strengthening exercises.

Fit's Tips: The main point here is to listen to your body, and do what you're comfortable with. Obviously if you are in a lot of pain, you want to rest your body. You can take an OTC anti-inflammatory such as Advil (ibuprofen) or Aleve (naproxen sodium/naprosyn). Or you can take arnica or rub Topricin on your sore muscles. If a muscle is extremely tender, you can also ice the area to reduce swelling and pain. On the other hand, if you are sore all over, taking a hot bath or getting a gentle massage might be the answer to your body's prayers.

Source

Ease Sore Muscles with Cherry Juice

FitSugar — Thu, 03 May 2007 11:45:00 PDT

Cherry juice has long been know for its tartness but what about for its pain relief?

Research out of the University of Vermont found that drinking a bottle of the cherry juice blend twice a day for three days before exercise and for four days afterwards eased muscle soreness compared to those who did not drink the juice blend. So if your favorite excuse for not working out is getting sore, stop your complaining and invest in some cherry juice or yummy fresh cherries (my favorite).

Favorite Excuse for Not Working Out: I Don't Like to Be Sore

FitSugar — Tue, 01 May 2007 03:30:00 PDT

I was listening to my favorite fitness pod cast Dr. Monte's Fitness Rocks when a guest speaker/personal trainer, Charles Staley, said that most folks quit their exercise regimen, especially when they are new to working out, because they don't like being sore. They just didn't like the post workout soreness that can come on as late as 48 hours after the workout. Ahhh...the gradual build of muscle being reformed.

I have heard this too, at the Pilates studio. So if this is your favorite excuse to not workout, at least you will know you are not alone. I am here to tell you that muscle soreness, however, is a good sign. It means you worked. You created just a little bit of healthy cell damage to your muscles. The muscles are going to repair themselves, getting stronger so they can meet the next challenge you throw their way. Being sore means you are getting stronger. I always take it as a good sign, I like to be pleasantly surprised by where I am sore the next day after yoga, Pilates, running or weight training.

Now, if you go overboard and do 75 push-ups on your first day of boot camp, you are no doubt going to be sore, but your arms are going to be undoubtably stronger. In case you get sore past your comfort zone, here's how to deal with the pain:

Take an OTC anti-inflammatory drug, such as Advil (ibuprofen) or my favorite Aleve (naproxen sodium/naprosyn).

There's more relief so

A light aerobic workout can actually help relieve the pain, since moving around will bring blood to the sore area and new blood helps promote the healing process. Try walking or biking.
Drink lots of water - water helps everything.
Gentle massage and gentle stretching can also promote healing. When you are sore, you really need to stretch to ensure that the new muscle being created is long and flexible (not bunched and tight). So stretching would be a great activity to do after your light aerobic workout.

So revel in the pain, it means you are getting stronger. If you know you are adverse to pain and being sore will make you quit, take a slower approach as you build your weight routine and your cardio exercise. Mixing it up is a good way to avoid over taxing the same muscles over and over again. If your post workout pain persists for over 7 days, you should consult your physician. If you are feeling pain around a joint, you should ice the area.

To Ice or to Heat? That is The Question

FitSugar — Mon, 29 Jan 2007 10:45:00 PST

If you have a pain or you hurt yourself, do you ice it or heat it? Good question for all of you weekend warriors.

Apply ice no longer than 20 minutes:

If you've hurt yourself in the last 48 hours (sprained your ankle or hammered your thumb instead of the nail).
If the area is swollen - ice will decrease the inflammation around the injury which will help control the pain.
After surgery to reduce swelling, bleeding, and bruising.
To chronic injuries suffered by athletes, such as overused joints like runner's knees - these areas should be iced after the activity to reduce inflamation.

Apply heat no longer than 20 minutes:

If you have chronic pain, such as sore, stiff, nagging joint or muscle pain - the heat brings new blood to the area to help loosen the tissues and help them to relax.
To chronic conditions, such as a tight hamstring before you exercise to improve elasticity.

Fit's Tips: Both heat and ice manipulate blood flow. Heat increases circulation which boosts the supply of oxygen to the area which accelerates the removal of waste products. Ice restricts blood flow which reduces inflammation and pain. If the injury hasn't improved or gets worse after 48 hours make an appointment to see your doctor.

Sore on Being Sore

FitSugar — Wed, 08 Nov 2006 13:35:51 PST

Now that you've started this new health kick, your muscles may be sore. Maybe you tried to lunge like Kate Beckinsale or you did too many at your desk booty workouts and now you can hardly walk.

While it is not entirely clear what exactly causes muscles soreness-- what is clear is that when you're sore, you're sore and it's no fun.

To get the scoop on easing muscles soreness,

read more For mild muscles soreness the Mayo Clinic recommends these techniques:

Ice the sore area
Use an over-the-counter anti-inflammatory drug, such as ibuprofen or naproxen

Fit's Tip:

BioFreeze

Harley Pasternak Explains When Sore Muscles Are a Good Thing

Shape — Thu, 21 Apr 2011 04:11:21 PDT

We are excited to share one of our fave stories from Shape here on FitSugar.

If your New Year's resolution to get in shape stalled out fast, you might be panicking right about now since bikini season is right around the bend. Making up for lost time with an aggressive workout routine will likely leave you sore, but begging for more once you see your thighs trim down and take form.

That burn you feel 24 to 48 hours after an intense workout is called delayed onset muscle soreness (DOMS), and it's enough to make you want to put down the Kettlebell and pick up a cocktail. But press on! We talked to fitness and nutrition expert Harley Pasternak, M.Sc., author of The 5-Factor World Diet, and trainer to celebrities like Lady Gaga, Megan Fox, and Halle Berry, about why (some) pain is good.

"The idea behind resistance training is that you're basically tearing something and creating a micro trauma in the muscle," Pasternak says. "When the muscle recovers, it's going to recover stronger and denser than it was before." So that soreness you feel the day after an upper-body workout - when you're hauling groceries into your car and you can hardly lift your arms - is good.

Just make sure what you're suffering from is DOMS and not an injury. "A good way to tell the difference is if the pain is bilateral," Pasternak says. Having one very sore shoulder after you've worked both shoulders could spell injury.

If you feel normal soreness in a muscle, ligament, or tendon, it's DOMS and you can continue working out around it, Pasternak says. In the case of arms and shoulders, you can work your quads, abs, or glutes and then move back to your upper body in a few days.

Now learn how to avoid post-workout pain with more tips from Harley.

Two Feel-Good Ways to Quicken Postworkout Muscle Repair

Leta Shy — Fri, 03 Feb 2012 02:22:10 PST

You know the feeling: sore muscles after your workout. If you want to feel better fast, help speed the process along by doing these two things soon after your workout.

Feed them right: Eating or drinking protein soon after your workout will help repair spent muscles. The best postworkout foods are a mix of protein and carbs for energy and repair (a ratio of 4:1 carbs to protein, since carbs help replenish energy stores), so grab a yogurt or drink a chocolate milk. Want to quicken the process even more? Try a turmeric tea: the spice has anti-inflammatory properties that help accelerate muscle repair.

Get a massage: Who needs an excuse to get a massage? Sports massages feel oh-so-relieving, and there's good reason why. A new study found that getting a sports massage right after a workout decreases inflammation and boosts your muscles' oxygen intake, which helps your muscles rebuild and repair. Since it's not exactly possible to book a sports massage after every workout, make sure you keep up with your postworkout stretching and foam-rolling routine.

Whether you're easing pain right after a workout or later, find more tips for dealing with postworkout muscle soreness here.

3 Sexy Valentine's Day Dates to Keep You Healthy and Fit

Michele Foley — Tue, 07 Feb 2012 00:32:16 PST

Valentine's Day is always a good excuse to heat things up, and there's always a healthy, fun, and sexy way to celebrate the love-filled day, whether you're spending the holiday with friends or that special someone!

Girls Night Out: Pole Dancing Class
A pole dancing class is a frisky way for friends to celebrate Valentine's Day together. It's a little intimidating to swing around a pole while also letting out your sexier side, but when doing it with a group of your favorite girlfriends, it becomes easier. Besides being a great excuse to get together, this dance-inspired workout will help you tap into your sensual side while also helping tone muscles, firm the body, and increase flexibility. Once class is over, head out together for a glass of heart-healthy wine.

Group Date: Salsa Dancing
If a perfect date night for you involves getting together with other couples, charge things up by going salsa dancing. Besides being an easy way to burn calories, salsa is like flirting on the dance floor. From the rhythmic Latin beats to all that hip shaking, things are guaranteed to get hot. Don't be afraid to switch things up during the night. It's almost expected that you'll dance with different partners while out for a night of salsa dancing.

For You and Him: Couples Massage . . .
If you're going the traditional route and spending Valentine's Day with that special someone, indulge by getting a couple's massage. It will help you both relax, offer relief from stress, and ease muscle soreness that comes from exercise or the demands of the day. From there, cook a healthy dinner together and don't forget to get physical - and not at the gym! Valentine's Day is a good excuse to be intimate with your partner, especially given all the health benefits of having sex.

Healthy Dose Link Time: Brazilian Blowout Contains Formaldehyde

Susi May — Tue, 31 Jan 2012 10:22:22 PST

Health hazards of hair straightening: Brazilian Blowout contains carcinogens - Blisstree
Go crazy and try the Insanity Workout for free! - Self
10 easy ways to get cooking with kale. It's a superfood! - Real Simple
Could a club drug be the new cure for depression? - The Stir
Three natural ways to soothe your sore throat - Prevention
Trying to diet? Try skipping the food boards on Pinterest - Fit Bottomed Girls
A full-body workout for you. Print it out and do it! - Fitnessista
Race on! Train for a 5K personal record! - Women's Running