{"id":14794,"date":"2012-08-22T07:19:13","date_gmt":"2012-08-22T12:19:13","guid":{"rendered":"http:\/\/www.fitzness.com\/blog\/?p=14794"},"modified":"2014-10-29T10:45:45","modified_gmt":"2014-10-29T15:45:45","slug":"sore-no-more-train-harder-and-recover-faster","status":"publish","type":"post","link":"https:\/\/www.fitzness.com\/blog\/sore-no-more-train-harder-and-recover-faster\/","title":{"rendered":"Sore No More &#8211; Train Harder and Recover Faster"},"content":{"rendered":"<div id=\"attachment_16777\" style=\"width: 310px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/www.fitzness.com\/blog\/sore-no-more-train-harder-and-recover-faster\/id-10051468\/\" rel=\"attachment wp-att-16777\"><img fetchpriority=\"high\" decoding=\"async\" aria-describedby=\"caption-attachment-16777\" class=\"size-medium wp-image-16777\" title=\"sore neck\" src=\"http:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/ID-10051468-300x198.jpg\" alt=\"\" width=\"300\" height=\"198\" \/><\/a><p id=\"caption-attachment-16777\" class=\"wp-caption-text\">FreeDigitalPhotos.net<\/p><\/div>\n<p>If you&#8217;re a fitness enthusiast, muscle soreness is probably no stranger to you. Soreness is one of the few downsides to vigorous exercise, and it is a result of the thousands of micro muscle tears created during training. But being sore can really hamper your workout plans for the week. So if you pushed a little too hard on your last leg day and can&#8217;t walk, or you&#8217;re just trying to speed up your recovery time, these five methods might help to get you moving again!<\/p>\n<p><strong>Cold Bath:<\/strong> You see professional football players icing down after games for a reason, it works. You can get similar benefits in a cold tub with a few handfuls of ice. Aim for a water temperature of 55 degrees, and stay in anywhere from 1-5 minutes.<\/p>\n<p><strong>Compression:<\/strong>\u00a0Compressing your muscles after a workout will definitely leave you less sore. The day after a workout, wear compression shorts or a compression shirt, depending on what hurts.<\/p>\n<p><strong>Active Recovery:<\/strong> This can be nearly any form of light exercise. A long walk, a swim, a bike ride, or whatever you want should help. Anything that gets your muscles moving and your blood flowing will reduce inflammation and muscle soreness.<\/p>\n<p><strong>Tempo Showers:<\/strong>\u00a0Hop in the shower and use the hottest water you can tolerate without burns for a minute. Immediately switch the water to cold for another minute. Repeat this cycle 4-5 times. (Again &#8211; don&#8217;t go so crazy that you burn!)<\/p>\n<p>The next time your new workout program has you hobbling out of bed in the morning; give these smart steps a shot and get back to work!<\/p>\n<p><a href=\"http:\/\/www.fitzness.com\/blog\/the-sexiest-celebrity-men-over-50-on-aging-well-and-more\/facebookbutton-10\/\" rel=\"attachment wp-att-14163\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-14163\" title=\"facebookButton\" src=\"http:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/facebookButton9.jpg\" alt=\"\" width=\"254\" height=\"160\" \/><\/a><br \/>\n<iframe src=\"http:\/\/www.youtube.com\/embed\/mmTGJMidLGY\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re a fitness enthusiast, muscle soreness is probably no stranger to you. Soreness is one of the few downsides to vigorous exercise, and it is a result of the&#8230;<\/p>\n","protected":false},"author":15,"featured_media":16777,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[4405,939,1030,4924,4404,4330,3369,2169,2428,2845],"class_list":{"0":"post-14794","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-achieving-ultimate-fitzness","8":"tag-active-recovery","9":"tag-exercise","10":"tag-fitness","11":"tag-how-to-receover-from-a-tough-workout","12":"tag-ice-bath","13":"tag-muscle-soreness","14":"tag-recovery","15":"tag-relief","16":"tag-soreness","17":"tag-weight-lifting"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sore No More - Train Harder and Recover Faster - Fitzness.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitzness.com\/blog\/sore-no-more-train-harder-and-recover-faster\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sore No More - Train Harder and Recover Faster - Fitzness.com\" \/>\n<meta property=\"og:description\" content=\"If you&#8217;re a fitness enthusiast, muscle soreness is probably no stranger to you. Soreness is one of the few downsides to vigorous exercise, and it is a result of the...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitzness.com\/blog\/sore-no-more-train-harder-and-recover-faster\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitzness.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Fitzness\/\" \/>\n<meta property=\"article:published_time\" content=\"2012-08-22T12:19:13+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2014-10-29T15:45:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/ID-10051468.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"400\" \/>\n\t<meta property=\"og:image:height\" content=\"265\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Kiel Green\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Kiel Green\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/sore-no-more-train-harder-and-recover-faster\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/sore-no-more-train-harder-and-recover-faster\/\"},\"author\":{\"name\":\"Kiel Green\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/#\/schema\/person\/65bf6dedfe562d8134fa3c928f12277d\"},\"headline\":\"Sore No More &#8211; 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