Upon getting back into shape, I decided to start doing the TSC Heart of a Champion program by Chris Krueger (now called My Six Pack Life). Before users begin their 10 week training course, they are told to take a fitness test the Saturday before they start working out. This is to see where they are will strength and stamina. The fitness test includes 3 events: Maximum reps of pull-ups/chin-ups, maximum reps of push-ups, and a 3 mile run as fast as you can.
Now, if you’re like me and aren’t in very good shape (yet), this can be challenging. The pull-ups are difficult, the push-ups are difficult, but the 3 mile run can be extremely difficult. I did 1 pull-up, 10 push-ups, and ran 3 miles in 37:06. Those scores were the least of my worries. It was the DOMS (Delayed Onset Muscle Soreness) that I am now experiencing; the type of excruciating pain in my calves that is preventing me from walk upright.
My day job thankfully is sitting behind a computer all day but when I try to stand up to take a break, my calves are so sore that I can barely walk. You know the kind of pain that you’d feel if someone was constantly stabbing your calves with a knife? Yeah, that kind of pain. So what can be done to help my calves relax a bit? After doing some research online, here are the top 3 things I’ve found to help relieve muscle soreness:
Stretching after a workout is great because it allows your muscles to elongate and will help relieve your pain over the next few days. It is recommended to spend 30 seconds to 1 minute stretching each of the muscles you worked out that day. If you forget to stretch, and you haven’t worked out in a while, like me, you will be very sore in 2 days.
Instructions: Fill up your bathtub with cold water. Grab 15 pounds of ice. Dump ice in. Get into bath for 7 to 10 minutes. Icing muscles after a workout is supposed to help lessen the swelling of blood to the muscle and make you less sore afterwards. For me, this wasn’t the case. I am just as sore (or even more sore) than if I hadn’t iced my muscles at all.
Take a warm bath or warm shower and allow the water to hit your calves. The warm water will help relieve a little pain and help you relax a bit. This bath shouldn’t be extremely hot. You can also stretch or use a tennis ball to help massage out the sore muscles.
Have another method?
If you have tried or heard of another way to relieve sore muscles, we’d love to hear them. Let us know in the comments below!