How do you avoid or minimise post-training achiness?

How do you avoid or minimise post-training achiness?

Some mornings after a training session I wake up pretty achy. I assume this is just normal training after effects but are there any ways to minimise this?

Great question. Muscle soreness is just a normal training after effect. You don't need to be alarmed by it as it's a normal side effect of your body adapting, but you are able to minimize it and quicker recovery will assist your training.

These are a few ways you can minimize the extent and duration of the soreness;

1) Using ice straight after the workout
Ice helps reduce the inflammation in your sore muscles. It's best to start using ice mostly in the first 2 days after a tough workout where you think you may end up having a significant amount of muscle soreness. Apply ice over the sore areas for 15 minutes. For the legs, even better is to sit in a cold water bath for 10 minutes and intermittently do some gentle movement/stretches.

2) Staying active and stretching
Active recovery basically means that you stay active, even though you're still a bit sore, by doing a gentle load intensity exercise effort. Stretching (including using your foam roller) or going for a walk/gentle jog/swim/bike could minimize the soreness in this way

3) Massage
Massage works the tension out of sore muscles and assists with body's natural efforts to manage the after effects of exercise. A massage once a month quickly reduces muscle soreness.

4) Hydration
Drink enough water during and after each workout.

Posted on: Monday 16th Jun 2014