Minimizing Soreness from Exercise – Ray Hibnes

Minimizing Soreness from Exercise – Ray Hibnes

Everyone gets sore from training. I get the question all the time from our new CrossFit
members. They’ve just completed their foundation classes and seem to be moving a little slow:
“If I keep working out regularly will I stop being sore?” My answer is always “No.” At this point
in the conversation with the new member(s), their body language conveys their
disappointment. They’re thinking: “I’m doomed to feel like this forever!” All this happens in
the split second before I can finish my explanation. “If you stick with your workouts
consistently, you’re going to be less sore, and recover quicker. Everyone gets sore no matter
what their fitness level is.” At that point, hope usually returns and the person/people smile and
do their best to bounce into the gym, ready for another class. There are 2 types of soreness incurred from physical activity. One type is the muscle soreness mentioned above. We get muscle soreness from breaking down muscle during physical activity. As long as the soreness isn’t extreme like, say rhabdo, it’s generally a good thing. The soreness means we are going to get stronger. The other type of soreness we can get is much more negative. I’m talking about joint soreness, tendonitis, muscle strains; negative soreness from performing movements incorrectly, going to heavy on certain lifts or just general overuse. As a coach I can fix the second type of soreness, the negative kind, with the very first cue we learn to change improper movement patterns and unsafe behavior. “Don’t do that.” The first type of muscle soreness, the positive type can be minimized by giving due diligence to a few simple things during and after workouts.

 
1.  Mobilize/Warm Up
Kenton doesn’t put the warm up videos up for each workout so everyone can see his biceps every day (although they are impressive).  Train To Hunt workout are intense because hunting can be intense.  Dynamic warm ups are not only a great way to prepare your body for the workout, they also help you warm out of any soreness you might have from the previous day(s).  Going from 8 hours of sitting at a desk to “The Hunter 500” is a great way to A)Injure yourself B) Be extremely sore the next day and/or C) stop having fun with your workouts.  Break a sweat in your warm up; do more than 30 seconds of arm swings and toe touches.


2.  Stay Hydrated
The general rule for hydration is 1 ounce of water per 2 pounds of body weight.  So, a 160 pound person should drink 80 ounces of water per day.  I’m not saying stop every two minutes during an 8 minute workout to take a sip of water; that actually drives me nuts!  Drink plenty of water after your workout.  Drink water throughout the day before your workout.  I’ve started using the Wilderness Athlete Hydrate and Recover as a post workout and I notice a positive difference in my recovery time and alertness.  Pre-workouts and post workouts are great, but you still need to drink water.  Develop the habit of staying hydrated before hunting season rolls around.  Drinking plenty of water is paramount when hiking and hunting hard.

3. Stretch/Mobilize Post Workout

This is something everybody neglects then remembers the next day as they are slow rolling out of bed.   After your workout, after all the hi-fiving, celebrating, crying, cussing etc… Take 10-15 minutes and static stretch the muscles you just assaulted.   Going directly to sitting at a meal, or on the couch is a great way to let your muscles ball up and possibly cramp.  While you are performing your static stretches, you have plenty of time to hydrate as well.  In our gym, we recommend 2 minutes of static stretching per side per stretch.  If you take the time to stretch those muscles you just worked, not only will you be less sore but you might find yourself more flexible.  Mobility issues in those areas will start to decrease as well.

4. Supplements

Pre-workout and Post-workout supplements are great ways to get the most out of every exercise
session.   That being stated, DON’T OVER DO IT!  Everybody has seen the guy in the gym that looks like a mobile- GNC.  Out of his gym bag he pulls stuff out of his bag like “N.O. BlasterDrive” and “Fat Shocker 5000X” (these names are made up, but you get the point).  I’ve had good luck with whey protein and branch chain amino acids as a pre-workout and protein + BCAAs + carbs as a post workout.  Wilderness Athlete has some great products I am just starting to use with early success.  Also, supplements like fish oil and turmeric are great for all-around health and recovery.  In general, take it upon yourself to build better habits outside the gym.  Kenton can give you the best workouts in the world, but what you do in the other 22-23 hours of the day dictate the effectiveness of those workouts.

 

By |2017-07-24T15:25:27+00:00July 21st, 2016|blog|

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