How to deal with muscle soreness and pain!

So week 3 of Tuesday's Change, Exercise! 20 minutes a day, 5 times a week.

How are you all getting on? Let me know if you are struggling, feeling fantastic, or hating me right now!

I imagine your muscles are really aching now, especially if you have gone from zero to hero with your exercise. Typically the 2nd day is worse and this is due to the dreaded 2 Day DOMS or Delayed Onset Muscle Soreness.

But don't be discouraged. This is natural. And means you are working hard, Reward yourself with a pat on the back...unless you are really stiff from the gym and can't reach!

I've put together a list of things to help you deal with the muscle pain.

Budget:

1) Have a bath. Even better have a bath with some Epsom Salts. These can be bought so cheaply from most chemists and contain Magnesium Sulphates which soak into your muscles via your skin, relaxing them and easing the pain.

2) Stretch. Whichever muscle is the most sore, slowly stretch that muscle, holing for at least 2-3 minutes, deepening as time goes on. Make sure you are warm doing this!

3) Give yourself a massage! Obviously we would all love to have a personal masseur but failing that you can help yourself. If it's your quads are sore (front of the thigh) take the heel of your hand and applying pressure sweep from the top of the thigh near the hip down to the knee. Try and all parts of the thigh. The bit that hurts the most, spend most time there. Remember to always rub in the direction of the muscle ensuring you are lengthening it.

4) Go to a yoga class. Not only can this be your daily exercise it will also help relieve muscle soreness and help you de-stress. If you are fortunate to be based in Cork I can't not recommend Himalaya Yoga Valley Cork enough. You can book on line and trust me you will NOT regret going! They have classes for all levels, times and budgets!

5) Hit the Steam Room or Sauna. Anything that warms the muscles. If you are brave enough do some stretches in the heat!

6) Always warm up before exercise and do static stretching after exercise. Hold for at least a minute. Use a stop watch or your phone!

7) Use a foam roller. I got mine here and I'm not going to lie, the pink colour won me over! If you're not sure how to use it ask your friendly trainer in the gym (they are usually only dying to help you, don't be shy or embarrassed!) or have a look on YouTube there are some great tutorial videos.


Budget Blown (but worth it):

1) Go for a full body sports massage or deep tissue massage

2) Hire a persona Masseur

3) Buy a massage chair!



I hope those top tips help you all! If you have any specific worries or pains let me know. If I can't help I'll send you to someone who can!

Keep moving Jeanies. Work those muscles!