I Overdid It At The Gym. Now What?
Listen to your body, and take these steps. (Photo: Getty Images)
January is here, and with it comes a fierce determination to get back to the gym. Perhaps the holidays caused you to neglect your workouts. Maybe you haven’t been back to “your” gym since you signed up last January. Whatever the reason, you put on your gyms shoes and said hello to the weight room again. It felt amazing to move your body as you pushed forward, full steam ahead!
Then you noticed your legs felt a little like jelly walking out of the gym. Maybe, as you hoisted your gym bag over your shoulder, your arms felt a bit weak. Take note! Your body is trying to tell you something. You may have overdone it.
Delayed Onset Muscle Soreness, or DOMS, is a normal reaction to starting a new fitness program or even changing up the types of activities you do. Normal, however, doesn’t make it any more pleasant. Minimizing the soreness starts immediately when the workout ends, by stretching and using a massage roller. Start with rolling, or myofascial release, first, and then move on to static stretching. Myofascial release techniques using devices such as foam rollers, sticks or even a lacrosse ball help work out the knots in the muscles, improve flexibility in connective tissue and decrease the effects of DOMS.
How you refuel after your workout can also impact the soreness you experience the next day.
Whey protein is a fast digesting protein. Ingesting it after a workout gets the necessary protein to the muscle quickly to start the recovery and repair process. If you want to boost the power of your protein smoothie, try adding tart cherry juice. Tart cherry juice has an anti-inflammatory compound that acts like a “natural ibuprofen.” Try mixing one scoop of chocolate whey protein powder with 2 ounces of tart cherry juice and 6 ounces of almond milk in a BlenderBottle for a quick post-workout snack.
Blueberries have a similar effect, boosting the immune system and helping clean up the free radicals created by the stress of your workout. Blend blueberries, spinach and pineapple with vanilla whey protein powder for a nutrient-rich post-workout shake. It’s also critical to rehydrate post-workout.
Rehydrating after a workout is extremely important to the recovery process. Water is necessary for proper circulation, which provides nutrient- and oxygen-rich blood to the muscle, and is also a critical ingredient in the chemical reactions that repair the muscle. A good rule of thumb is to drink 64 ounces of water a day, plus 8 ounces for every 15 minutes of exercise.
The body does its major repair work while we sleep, making it even more important to get a good night’s sleep after a challenging workout. If you get less than seven hours a night, you’re shortchanging your body of much needed recovery time. If you have jelly legs or arms when you leave the gym, try to get to bed a bit earlier, and aim for eight hours. As with most things, it’s not just about quantity of sleep but also quality of sleep. Your body does its major repair work during the deeper sleep cycles. If your body doesn’t reach those levels, recovery is going to be impaired. Help improve your sleep quality as well by setting up an environment favorable to sleep.
Start winding down about an hour before bed by turning off the television and putting away your smartphone.
Keep electronics out of the bedroom. Try reading or meditating instead of checking Facebook to wind down.
Use a sleep mask to block out ambient light.
Turn down the thermostat for a cooler environment.
As tempting as it may be, don’t be a couch potato the day after your workout. Movement helps, just don’t do the same thing you did to become sore! Try a light cardio workout instead, such as going for a walk orriding a bike. Or you might consider a restorative yoga class to help improve circulation and stretch your muscles. Another round of myosfacial release can help as well.
Don’t work the same muscles until most of the soreness is gone. The next time you go to the gym, pull back on your workout intensity by decreasing the weight, sets or repetitions. The key to real fitness is consistency. That same consistency will also help prevent DOMS. The body adapts to the stimulus you give it. Go too long between workouts, and it forgets. You’ll get the rush of a good workout you felt on day one without the OUCH factor if you strength train on a regular basis.
