We are probably all familiar with the uncomfortable sensation of muscle soreness in the days following a tough workout.

In the fitness industry muscle soreness is also referred to as ‘delayed onset muscle soreness’ (DOMS).

Muscle soreness is a normal response to unusual exertion and is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build.

So muscle soreness can be good!

Tips to reduce muscle soreness:

• Always warm up properly before exercise to prepare the body and help prevent injury. A warm up generally consists of a gradual increase in intensity in physical activity (pulse raiser), a joint mobility exercise, stretching and a sport related activity.

• Always cool down after exercise. Cool down consists of easy exercise that will allow the body to gradually transition from an exertional state to a resting or near resting state. Cool down is important in realigning muscle fibres and to re-establish your normal range of movement.

• After exercise take a soak in a warm bath.
  Dissolve a cup of Epsom salts in your bath and soak until your skin wrinkles. Top up with warm water if necessary. For some people this helps a great deal.

• Alternatively,  following exercise, sit in a bath filled with ice water for 5 minutes – or take a very cold shower. This can be really tough to start, but you’ll feel great the next day and no sore muscles at all.

• Perform some easy low-impact aerobic exercise to increase blood flow. This has been known to help get rid of muscle soreness.

• Gentle massage to the affected muscles can alleviate muscle soreness and reducing swelling.

• Try using an anti-inflammatory medication – something like aspirin or ibuprofen, which will reduce the soreness temporarily, though this doesn’t actually have any healing effects.

• Yoga has proven to help some people in reducing muscle stiffness and pain.

• Round each Pole Dance class or workout off with light cardio. This will get the blood and lymphatic system flowing and will help eliminate waste products that have built up during your workout

• If your muscle pain persists longer than about 7 days or increases despite these measures, consult with your doctor.

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