How to Relieve Muscle Pain After a Workout
Being a fitness instructor and teaching multiple classes a day/week can leave me feeling a bit sore. Here are some of my go-to essentials for sore muscles!
Magnesium: CALM powdered supplement, topical magnesium spray or take an Epsom Salt bath!
Foam Roller Massage: Check out these foam roller exercises on
YouTube: https://www.youtube.com/watch?v=FNZ_UFovznk
Arnica Gel/Internal Homeopathic: Great for bruising, pain, inflammation, and soreness.
Electrolytes: Consume before, during, after workouts. This is a brand I like: https://myvega.com/vega-sport-electrolyte-hydrator#
Hydrate: Water, water, water! Or COCONUT water!
Foods Naturally High in Electrolytes:
Potassium- Supports cell and heart function, regulates blood pressure, prevents bone loss and kidney stones, and plays a vital role in muscle contraction. Found in baked and sweet potatoes, bananas, green leafy vegetables such as spinach and kale, peas, beans, and avocado.
Sodium- We're told to just say no to sodium, but it's the electrolyte we lose in the highest concentration when we sweat. Salt helps the body hold on to water, keeping you hydrated for a longer period of time.Trying adding a pinch of Himalayan Sea Salt to your water!
Chloride- Needed to maintain fluid balance, blood volume, blood pressure, and body fluid pH levels. It is also lost in high concentrations via sweat. Eat olives, seaweed, rye, tomatoes, lettuce, and celery.
Calcium and Magnesium- Aids muscle contraction, nerve function, enzyme activation, and bone development. Consume collard greens, broccoli, Bok Choy, figs, oranges, sardines, okra, leafy green vegetables, nuts, dried beans, and lentils.
Essential Oils: DoTerra Deep Blue, Veriditas Just Plain Relief Roll-On
Rest: Work alternate muscle groups the next day to allow your muscles to recover and take at least one day a week to rest completely! You need to let your body heal!
Copyright, 2017, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
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