30-Day Get Lean in 2018 Challenge Day 13: The Best Way to Deal With Sore Muscles Post-Workout

Foam rolling tips for sore muscles
How to foam roll your way to feeling better. (Image: Love Sweat Fitness / LIVESTRONG.COM)

You've just done a tough workout that you know you'll be feeling tomorrow. Yay! But also, yikes. The good news is that there are few measures you can take to help ward off those jelly legs.

We've partnered with Katie Dunlop of Love Sweat Fitness to bring you her favorite cool down — foam rolling. Regular foam rolling can help increase your flexibility and mobility, and it's also a great way to dig into those trigger spots, like your hips and shoulder blades.

3 Tips for Common Muscle Soreness

1. Turn up the heat. Sit in a steam room, sauna, hot bath or take a nice hot shower. The heat will help your muscles relax.

2. Relieve the tension. A CMT (certified massage therapist) can work out muscle tension and help you be more aware of signals from your body.

3. Bring on the foam. Lattes are good too, but a foam roller can provide relief to your tired, aching muscles.

When to Pay Attention to Post-Workout Pain

You know that good kind of sore — those achy, post-workout muscles? It's called delayed-onset muscle soreness (DOMS). Not to worry, it's your body telling you that the work you've been putting in is taking hold.

However, if you feel pain that is more than muscle soreness, stop and take heed. We want you to push yourself and work hard toward your goals, but not to the point of injury. Don't let your ego or stubbornness put you on the sideline.

Always focus on proper form and safety. Learn how to identify different aches and pains so you'll know the difference between those you can safely keep working through and those that could be a serious warning sign.

Pain is your body's way of telling you, "Hey, ease off the throttle a little. You're pushing me a little too hard, and I don't want to get injured." (We're paraphrasing.) You need to be aware of your limitations and ensure that you've selected the proper activity for your fitness level. (Remember that whole thing about learning to crawl before you walk?)

How to Join the 30-Day Get Lean in 2018 Challenge


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