Easy Ways To Reduce Muscle Fatigue

  2017-08-15 07:40AM

  While some continue to debate the validity of muscle soreness following a workout (whether it is good or bad), there is a general consensus that excessive muscle soreness is a bad thing. Not only does soreness inhibit your ability to enjoy your daily life without pain, it can hamper your ability to stick to a regular workout routine by making it difficult (even impossible) to hit particular muscle groups on your next workout day. Have you ever shown up for Tuesdays WOD and realized that you are already groaning through the warm-up because of Mondays? The following are some easy ways to avoid and reduce muscle soreness.   Cherry Juice If your post-WOD routine consists of a recovery drink or shake, adding some cherry juice into your concoction can help ease soreness following a tough day of labor or a challenging CrossFit workout. Antioxidant compounds found in cherries, particularly tart cherries, have been shown to help reduce muscle inflammation.   Perk Up with Coffee For those who enjoy working out first thing in the morning, a cup of coffee might do more than just perk you up at the start of the day. Reasonable amounts of caffeine offer a boost to your endurance early in the morning, and the antioxidants found in coffee can help reduce muscle soreness as well.   Keep Moving If you've just completed a tough workout or long run (or both--hello Murph), it may seem natural to head home and collapse on the couch for some rest. However, moving slowly and gently as a cool down following your workout routine is beneficial in preventing and easing sore muscles. Take a walk around the box and youll keep blood flowing to your sore muscles to help them recover faster.   Stretch Out Does your box program a cool-down? Some do, and some dont. While we all agree on warming up and stretching before a tough WOD, many of us tend to skip the stretching afterward. By stretching after, you prevent your muscles from stiffening. This also allows your muscles to remain pliable and flexible. Stretching works by helping to boost the flow of oxygen into your muscles, speeding recovery.   Ice Now... When you're finished with your workout, you can turn to a bag of ice as a simple way to ease muscle soreness. Known as "cryotherapy," Joseph Bosco M.D., a spokesman for the American Academy of Orthopaedic Surgeons stated that icing prevents further damage to your muscles and speeds healing. All you need is a bag of crushed ice and a towel to help ease those sore muscles.   Hot Bath Later A relaxing, hot bath can help you ease those stiff muscles in the coming days through heat therapy. On top of that, you'll be able to sleep better at night and awaken feeling refreshed. A hot bath opens the blood vessels, speeding oxygen to your sore muscles. Throw in a handful of Epsom (mag sulfate) which acts as a subtle muscle relaxant.   The best thing you can do for those sore muscles is ease back into your workout routine. As you follow these easy options to reduce muscle soreness, remember that none of them offer instant results. Once your muscles feel rested, ease back into your fitness regimen to allow your body additional time to catch up and meet the goals you have in mind.


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