7 Ways to Prevent Muscle Soreness

Got (DOMS)? Delayed- onset muscle soreness can be brutal after a tough workout. Here are some ways to help prevent post workout pain.

1.Stretch. While fitness experts can’t seem to agree on this strategy I think it helps. Especially if your flexibility is limited.

 2.Eat. A tough workout depletes blood sugar, as well as the glycogen stored in your muscles. Restoring that supply within an hour of finishing your workout is your body's top priority. In a study on "nutrient timing," researchers found that a post workout drink with between a 3:1 to 5:1 carb-to-protein ratio reduced muscle damage and improved recovery times

3.Ice It. Inflammation immobilizes you after a tough workout. It’s our bodies defense mechanism. Icing your muscles immediately after a workout can hold off inflammation.

4.Tweak your diet. Eat foods that are rich in omega-3’s such as avocado, salmon, walnuts and free range meats. These foods have natural anti-inflammatory properties that can dial back soreness after a tough workout.

5.Get a massage. A recent study found that massage can reduce inflammatory compounds called cytokines. One type of massage that's gaining popularity is myofascial release, which targets the connective tissue covering the muscles. You can hit these areas yourself using a foam roller—put the roller on the floor, use your body weight to apply pressure, and roll back and forth over the sore areas for about 60 seconds.

6.Hot tub time machine. You won’t really go back in time but the heat from a Jacuzzi will do wonder for your sore muscles once they have returned to their resting temperature. The focuses heat from a Jacuzzi will increase circulation and hit joints that don’t normally get a lot of circulation.

7. Jump back on the horse. You will be tempted to sink into your couch and skip your next workout until the pain goes away. Don’t do it! Circulation promotes healing so helps to get your heart pumping. Just don’t overdo it. I like to call “active recovery”. Do some kind of low intensity exercise that gets your blood flowing without taxing your muscles like yoga. Most Beachbody programs include a recovery workout.

*Bonus (SLEEP) Our body recovers when we are sleep, so don't forget to get those Zzzz (-:

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Meet Anna Johannes the Olympic Swimmer. It wasn’t until two or three years after swimming competitively on an able-bodied swim team that Anna first started competing on a Paralympic team. Her mom found a website that other parents with children of disabilities were talking on, and someone suggested that Johannes compete in a Paralympic swim meet. Due to a birth defect caused from Amniotic Band Syndrome, Johannes was born without her left hand and forearm. Johannes attended Mount Vernon High School in Alexandria, Virginia and is studying business administration at DeVry University. She intends on either going into physical therapy or massage therapy.

Major Acheivements

•2011: Gold medal, 100m butterfly (S9); gold, 100m breast (SB8); gold, 100m breaststroke (S9); gold, 400m free (S9); gold, 100m freestyle (S9); silver, 50m free (S9)

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Wi-jun, Pigeon's Egg Head, The Light

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