Rest Day
When dealing with muscle soreness and tightening, there are things you need to do to alleviate the pain, and gain back your flexibility, and things you need to avoid.
Using a 1-10 scale of things to do and not to do (10 = Absolutely Necessary! and 1 = Are you kidding me?)
1 = Popping pills - how dare you! Aleve this..
1 = Lay around all day and do nothing - after you've crossfitted? I don't even know who you are anymore!
2-7 = Need I say more?!
8 = HOT and COLD = At the end of your shower, use between 5-7 minutes (1 min for each temp) to run through a cycle of cold, hot, cold, hot, cold, hot, cold. This shocks your system, thereby jump starting your immune system and sending it into overdrive. Start out with smaller increments of time to get used to the 'shock.'
8 = Playing a sport -Keeping active will stretch your muscles and allow ample blood flow to your muscles for quicker repair.
8 = Repeat movements - Going through the same exercises you just had in the workout will stretch those tight muscles out (on a much smaller scale)- don't fight it, it works!
9 = Eating properly - Giving your body the essential nutrients it needs post-wod will save you days in muscle repair (soreness). Get some extra carbs in after a wod (carb loading) paired with a smaller portion of proteins and fats.
9 = Drink plenty of water - Your body needs extra fluid to handle the stress you put your muscles through, without this - can you say Rhabdo?
10 = Trigger point - Right after a workout and until your next workout. If you don't know what this is by now, you've suffered long enough - just ask!
Do you have any helpful ways to alleviate muscle soreness?
Post your thoughts to comments.
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2 comments:
So ibuprofen = bad? why?
I'm looking into a massage and was thinking either Deep Tissue or Thai. Does anyone have any experience with these or recommendations?
Ibuprofin shuts off our pain receptors, which we need work properly so we know when we're doing something wrong. It also slow the immune system down because the body is trying to get rid of any 'foreign toxic' material that you have ingested.
Deep tissue is good, but you have to go a couple of times for them to get deep enough before the muscles really get 'smoothed out.'
Don't know about 'Thai'- but hear the food is spicy.
Accupuncture is the best alternative if you're implementing body therapies to relieve soreness.
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