Bootcamp in Broadbeach Shares Tips on Dealing with Delayed Onset Muscle Soreness

Delayed onset muscle soreness is something that can affect any athlete, sportsperson or fitness junkie after an intense workout session, training, heavy duty weight lifting or after a competition. Fortunately, there are many ways to deal with and soothe muscle aches and pains after physical exertion. The following tips are shared by instructors at bootcamp in Broadbeach.

Massage

After an exhausting session of backbreaking workout, your muscle fibres may develop tiny tears which can lead to inflammation. Broadbeach bootcamp fitness instructors feel that a good massage session provided by a licensed and trained massage therapist can help heal these sore muscles, reduce cytokines and therefore inflammations and will also help you relax.

If hiring a masseuse is too expensive or inconvenient for you, you can massage the sore muscles yourself using your palms, knuckles and thumbs. Or invest in a foam roller for breaking up muscle knots.

Shower

Experts at bootcamps in Broadbeach are of the opinion that a homemade hydrotherapy will help soothe and relax your muscles. Take a jet hydrotherapy shower. Shower with warm water and then with cool water and then alternate between the two for pain relief. For this you require hydrotherapy jet showerheads, but nowadays they are installed in almost any home or gym bathroom.

Heat

Fitness instructors at bootcamp in Broadbeach recommend medicated heating pads or hot water bottles, which can soothe your pain and help the rebuilding process. Application of heat on the afflicted body parts can enhance blood flow to your muscles.

Ice Application

If your muscles are inflamed, apply an ice pack on the afflicted muscle groups or muscle immediately after workout. Instead of applying ice directly on your skin (which can dry out your skin), wrap the ice in a handkerchief or towel. Sometimes, you can wrap the ice in a plastic wrap and tie it around the afflicted area.

Tape

Taping your muscles, especially on the limbs, joints and shoulders, like athletes and sportspersons, can help prevent or reduce the impact of muscle soreness due to intense activity, according to fitness coaches working with a bootcamp in Broadbeach.

Warm Up and Stretching

You can prevent or treat muscle stiffness by warming up for a few minutes before launching into full-fledged exercise mode. 10 to 15 minutes of free hand exercises, light jogging or skipping with the help of a jumping rope usually prevents muscle stiffness, as does stretching immediately after workouts. Stretching exercises performed for 10 minutes enhance body flexibility and reduce the effects of tightening and shortening.

Rest

Sometimes the best way to deal with delayed onset muscle soreness is to give your body a break. If you are into military style, high intensity, rigorous workouts that drain your body, you need to provide sufficient rest to your body for your muscles to recuperate.

That is why, intense bootcamp Broadbeach workouts are held only thrice a week, so that you can rest your body in between. Fitness instructors generally advise fitness freaks not to exercise more than four to five times a week.