Chip Shot - August 2019

Quick fixes For Sore Muscles A vigorous fitness routine sometimes

comes at a price: muscle soreness. Try these pre- and post-workout mus- cle treatments to ease the pain and speed recovery fol- lowing a tough workout.

1. Stretch it out. Before your workout, an extended warm-up and stretch routine will fully prepare your body for exercise and reduce the effects of DOMS. Take the time to perform gentle dynamic stretches [stretches that involve movement] before your fitness routine. 2. Warm up before weight training. Many people jumping straight to the weight rack when they get to the gym, but loading your mus- cles without adequate preparation not only increases your chances of getting severe DOMS, it also puts you at risk for a pulling a ten- don, ligament, or muscle during your workout. Doing the cardio portion first really warms up your muscles. 3. Ice and heat therapy: Cold baths have been found to significantly reduce muscle soreness. A few hours after an intense fitness ses- sion, apply a heating pad or other heat source. Muscle tightness is a cause of increased pain for many people, and stimulating the blood flow and loosening up sore muscles with heat can help speed up the healing process.