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

FitSugar — Mon, 11 Jun 2007 11:45:00 -0700

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 -0700

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 -0700

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

To Ice or to Heat? That is The Question

FitSugar — Mon, 29 Jan 2007 10:45:00 -0800

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 -0800

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,