How to Deal with Soreness

When we push ourselves through a workout we may often wake up the next day feeling sore. And if our body is not accustomed to moving with that intensity because we are just starting a new program or maybe we took some time off, we can feel very very sore. 

Soreness is the result of hard work. And it can be a badge of honor. But it is important to know a few things: 

1) Soreness is most common at the start of your new workout program. 

2) You do not have to push yourself to the level of soreness in order to have an effective workout. More is not always better.  

But what happens when you wake up and the soreness is waiting for you? Is there anything that can be done? 

Here are a few things we recommend: 

- Workout 2 Days in a Row - A body in motion wants to stay in motion 

- Drink water - 2 ounces of water per pound of bodyweight. Everything improves when we are well hydrated. 

- Get your Electrolytes - Whether you use a packet of LMNT or you get sea salt, a banana, and you supplement some magnesium each day, electrolytes serve to allow our muscles to function optimally and for us to feel at our best. 

- Eat Well - our body heals the muscles used in our workouts with the calories we eat. We know protein helps build/rebuild muscles and tissue. But carbs refuel those muscles and dietary fat is so useful to so many biological and neurological processes. 

- Stretch - Put your body through full ranges of motion so you are lengthening and shortening your muscles. If you have access to Yoga, it serves as an excellent supplement to your workouts. If you don’t, go for a walk and stretch from time to time. Ride a bike. Just move. 

- Non-Steroid Anti-Inflammatory Drugs (i.e Ibuprofen, Advil, etc.) - These should only be used for when you took things too far. They absolutely help to reduce the pain, but they also prevent the muscles from recovering properly. Only use these if you’re at the level of being so sore you can’t sleep. And then stop putting yourself in that position. That is not necessary to get fitter. 

The last thing. Be as consistent as you are able to be. Our goal is to see you in here 3-5x each week. If you maintain that not only are you guaranteeing you’ll continue to see progress but you’ll also avoid feeling terribly sore!

If you have any questions then send them our way. 

- Ben and the Black Wolf Team