Sore no more

I'm going to deviate a bit today from my usual nutrition stuff to impart a bit of my exercise physiology knowledge upon you.

Sore muscles can be a real pain in the neck (get it)? We all know the feeling of overexerting ourselves and paying for it the next day. I call this workout remorse and sore muscles can really throw off your routine by rendering you worthless for a day or in some cases a few days.

What causes muscles to be sore? The answer is lactic acid build up in the muscles. Lactic acid is the by product of energy production in our bodies. Lactic acid can actually be used to produce more energy (or ATP) in our bodies via a process called the lactic acid shuttle but often what ends up happening is the acid settles in our muscles after a workout and causes us discomfort the next day.

Let me help you out a little here and give you two good tips to help get those legs, arms, abs, whatever back into the game. First-eat a banana or any food high in potassium. Potassium helps displace some of the lactic acid in the muscles and is an important electrolyte that gets lost during periods of intense activity. Second-move! I know the last thing you feel like doing when you can barely walk is, well walk, but just a small amount of movement-like a walk for 10 minutes or so-will get that lactic acid moving and will help relieve some of the soreness. After you've moved around a bit try some easy stretches and this will help as well.

To prevent sore muscles stretch before you work out but NEVER, ever stretch cold muscles. This can lead to injury very easily. First, walk a bit if you
are about to embark on a run, swim or bike ride and then stretch. If you are going to be engaging in strength training of some sort at the gym, warm up on the elliptical or treadmill, bike whatever and then do some light stretches. Don't bounce and don't stretch outside of your comfort zone.

Also remember to stretch after your workout-this part if extremely important. I'm as guilty as anyone of being glad to be finished working out and hitting the shower before I've stretched and I regret it every time. Again remember NO bouncing, hold each stretch for about 30 seconds, don't stretch beyond your comfort zone and remember to breathe. If you're going to be engaging in endurance training,give yourself time to cool down before your stretch. Walking at a brisk pace right after your endurance activity keeps that lactic acid in play for longer and will use more of it before it settles into muscles.

Stretching is really the key to preventing excessively sore muscles but keep in mind if you're beginning an exercise routine chances are you will be a little sore after since you'll be working muscles that may not be used to being worked-hey no one said getting in shape was painless!

For stretching ideas and guidelines, go here .