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Home » Fitness » How to Treat Sore Muscles, According to a Fitness Expert – Camille Styles

I have a love-hate relationship with sore muscles. After pushing through a difficult workout, I want to wake up the next morning feeling like I did something. But all too often, I find myself at the point where I can hardly move and am literally wincing with any and every small movement. And thenI tend to use my soreness as an excuse not to work out for the rest of the week, which (clearly!) isnt helping me get into a routine. My Google search history is filled with phrases like how to treat sore muscles and why am I so sore. But responses like stretch and pop some Advil? Far from helpful.

So, on a personal mission, I reached out to Dustin Isom, a Certified barre3 Instructor and Certified Spin Instructor, to learn not only how to treat sore muscles, but also what causes them, so they stop getting in the way of my fitness goals. Consider this your complete guide to becoming an expert at how to treat sore muscles once and for all, including what causes them in the first place, and what to do before, during, and after a workout. Sore no more!

Featured image by Riley Blanks Reed.

In Isoms words, without getting too science-y with it, physical exercise is essentially breaking down your muscle fibers, causing tiny microscopic tears. The soreness comes from that stress, which typically happens when you try a new type of exercise or if you increase the intensity. But, soreness is your body putting in extra work. The feeling comes from your body rebuilding the muscle fibers, and making them stronger than they were before. Hence, after consistent training, that soreness fades, as your muscles are more resilient and become used to the stress.

However, its important to note that if you do not feel sore after a workout, that doesnt mean you didnt work hard enough. Isom encourages that if youre on a set program, and youre meant to stay consistent for a few weeks, the lack of soreness just means your muscles have gotten stronger and can handle the load. So, one solution for how to treat sore muscles is to get yourself into a routine. Im taking that as a personal sign.

If youre like me, a warm-up is something I never seem to have time for. However, Isom points out that the best thing you can do for yourself before working out is warm up. Warming up the body allows proper blood flow by revving up your cardiovascular system, which will send out oxygenated blood to the targeted muscles, says Isom. Because these muscles can be targeted, its best to warm up with dynamic movements that mirror the exercises in your workout. For example, Isom explains that if youre doing squat presses in your workout, it would be best to warm up with some air squats. Skipping the warm-up step can cause a different type of soreness that results from muscle strain, tension, or even minor injury. Aside from warming up your body, foam rolling, hydration, and rest are also beneficial pre-workout practices.

Basically, safety comes first. Isom emphasizes the importance of exercising with proper form, because otherwise, soreness can come about from muscle strain or injury. He suggests always taking advantage of your resourceswhether that be a wandering trainer at your gym or the instructor of your favorite fitness class. The key to success is being mindful of how your body is moving and taking note of what does and does not feel good or right, according to Isom.

Below are Isoms top suggestions for how to treat sore muscles after a workout.

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How to Treat Sore Muscles, According to a Fitness Expert - Camille Styles

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Home » Fitness » How to Treat Sore Muscles, According to a Fitness Expert – Camille Styles