One of the challenges of starting a new training program is combating post workout muscle and soft tissue soreness. For most athletes, this soreness results from muscle tissue breakdown and moving joints through a more complete range of motion for which they are not accomodated.
I get asked frequently about "skipping" a workout due to soreness and if that's a good idea. My answer is usually, it depends. Athlete's need to develop the ability to differentiate soreness from pain. Soreness is good: pain is bad.
A general guideline I like to follow is that if you can, no matter how slowly you have to move, accomplish full range of motion in the region that has discomfort then a workout is highly recommended to continue the re-education and training of the tissue. If however, your range of motion is limited by more than 50% and is painful throughout the entire movement, then rest is appropriate.
One of my favorite remedies for muscular soreness is an ice bath. Simply fill your tub with cold tap water, add a 5lbs bag of ice and soak. For most people, 20 minutes does a world of good. Utilizing a foam roll or rolling stick is another great technique for breaking down the muscle adhesions. Spend a good 5 min on each area working and kneading the tissue to help it become more pliable. If it feels good, you're not doing it right! Be sure to hydrate with plenty of water and keep up with your Fish Oil supplements for longer term assistance with recovery. Ask us about Alkalete, a mineral supplement that works incredibly well at neutralizing lactic acid and reducing the post workout soreness significantly.
When in doubt, seek professional advice. It never hurts to ask your trainer, chiropractor or PT to evaluate your specific situation to get the best input possible. The worst thing you can do is ignore it, believing that it will go away. Unadressed injuries will keep your from participation and slow your progress in reaching your goals.
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