A couple of co-workers and I were over at Green Lake Park in Seattle throwing the football around. We’re getting ready for our flag football season which starts on the last weekend of September (we’re the defending Champs of the Underdog Seattle Sports Co-Ed Flag Football League).

http://www.lowerbucksymca.org/flag-football.jpg

So needless to say, I haven’t been in the cleats in a while and after running those deep fly routes…my hammies and glutes were ready to explode. There’s nothing wrong with being a little sore after vigorous physical activity but one of the questions I get pretty often is, “what can I do to ease the soreness?” Here are a couple tips that will help in muscle recovery: 

1. Light Exercise

I know it seems counterintuitive to do more exercise when you’re sore, but research has shown that a few sets of light exercise can aid in muscle recovery and soreness. The studies used approximately 50 sub-maximal muscle contractions to assist in recovery. 

2. Ice/Cold Water Bath

When I was working for a physical therapy clinic, one of the things that the patients heard a lot after injury was “RICE.” It stands for rest, ice, compression and elevation. Using ice after acute muscle damage is a better way to promote recovery than heat. Athletes have been using ice and ice water baths for several years and most swear by it. If it works for them, it will work for you. 

3. Muscle Compression 

Compressing the muscle can also help in recovery, continual or intermittent compression has been shown to help with recovery. Using something like a cloth bandage on the sore muscles for a couple days can help. 

4. Massage

This has been the most useful for me personally. As soon as I got home from Green Lake, I took out the Foam Roller and rolled out my sore muscles and then I got a little deeper into the tissue by using The Massage Stick. Massage may not necessarily increase blood flow or promote recovery, but it sure does feel good. 

The next time you weekend warriors are out there getting crazy, or even if you just go on a long walk and find yourself a little more sore than usual, try some of these techniques out. You’ll be back on the field, track, path or just back on your feet sooner rather than later. 

JN

Jaison Naiker is a personal trainer in the Seattle area. If you're interested in reaching your goals and getting REAL RESULTS from your fitness and strength program, contact him right away!

Jaison has blogged 34 posts here.