(806) 324-5402
Downtown Athletic Club Amarillo
  • Home
  • Personal Training
  • Group Fitness
    • DAC Class Schedule
  • Basketball Training
  • The Spa
  • Blog
  • Membership
    • DAC Photo Gallery
  • About/Contact Us
    • Meet The Staff
    • Employment

How To Treat Sore Muscles

2/2/2016

0 Comments

 
By Dominic Zumbrun
Picture
You've put in the hard work and finished your workout with all the satisfaction that it can bring. But you're also sore.

The aches and pains you feel following a good workout are usually a sign that you've effectively exhausted your muscles. That's a good thing, unless the pain is so severe (and lasting) that it indicates an injury. Chances are, it's just the sweet ache of success, otherwise known as delayed-onset muscle soreness (DOMS).

What Causes DOMS?

The soreness that comes from a heavy workout is actually caused by microscopic tears in your muscles and connective tissue. These tears will heal naturally and the pain usually doesn't last long.

How Can I Treat Or Avoid DOMS?

Soreness usually can't be avoided if you've suddenly upped the intensity of your fitness regimen. However, it can be treated, and possibly avoided, by taking the following steps.

Before Your Workout

A good way to limit or avoid the soreness you feel after your workout is prevention. Prevention begins with steps taken before your workout.

1. Stretch - An extended warm-up and stretching routine before your workout prepares your body for the activity ahead and can reduce the effects of DOMS. Start with gentle dynamic stretches (which involve movement), then move into static movements (where you hold the stretch).

2. Cardio First - Never jump into a weight training workout without some type of warm-up first. Doing cardio first will effectively warm up your muscles. If you're doing a weights-only workout, incorporate brief cardio, such as jumping jacks or jump rope.

3. Water - Staying hydrated is vital before and during your workout to help decrease inflammation and reduce muscle soreness. Water is still the best choice for most exercisers.

After Your Workout

1. Add Ice - If you have access to an ice bath, jump in immediately after your workout because cold baths can significantly reduce muscle soreness. Or, simply apply ice yourself to affected areas.

2. Add Heat - Apply a heating pad or other heat source a few hours after your workout. This will stimulate blood flow and loosen sore muscles.

3. Add Fruit - Pineapple and tart cherries have been shown to have anti-inflammatory benefits.

The Next Day

1. Use Them - Use the same muscles the day after your workout but in a non-resistant way.

2. Ice - Continue to apply ice to sore areas the next day. Icing decreases inflammation.

3. Massage - If you can't afford a professional massage, then use a massage stick or foam roller to help relax and stretch sore muscles.
​

Jump start your personal fitness by joining the Downtown Athletic Club in Amarillo. The DAC is a full-service club with professional trainers on staff.

Join The DAC
0 Comments



Leave a Reply.

    Archives

    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    February 2014
    November 2013
    October 2013

    Categories

    All
    Amarillo Gym
    Complete Body Workout
    Corporate Fitness
    Events
    Family Health
    Fitness Tips
    Group Classes
    Massage
    Memberships
    Nutrition
    Personal Training

    RSS Feed

This is the background of the Bottom Area shown below. It'll display correctly on published site.
If you don't want background for the bottom area, simply hover over the bottom of this image to delete it. The background of the bottom area will be a solid dark color.

Interested in membership opportunities and specials at the Downtown Athletic Club? Click here to find out more.
​ Join the club today!
More on DAC Membership

Site Map

Home
Personal Training
Group Fitness Classes
The Spa
Membership
Blog
About The Downtown Athletic Club
Contact Us
Meet The DAC Staff

Employment Opportunities

Member Services Attendant
Kids Club Attendant
Licensed Massage Therapist
Personal Trainer

Group Fitness Classes

Bikini Bootcamp
​Barre
DACurves
Flow Yoga
Keiser Cycling
Lift
Roll & Relax
Tabata Bootcamp
Total Body Conditioning
TRX Suspension Training
Zumba
View Class Schedule

Personal Trainers


Shelby Skaggs
Greg Morris
Beth Brestrup
Beverly Walker
​
Jeff Cox

Contact Info

(806) 324-5402


320 S. Polk St., Suite 350
Amarillo, TX 79101
​U.S.


Privacy Policy
Refund Policy