Lets face it, Crossfit WOD’s are never “easy”. They are designed to keep your body guessing and forcing you to perform at an intense level. The Death by “x” week has been exhausting on most of our muscle groups. We pushed hard to get those extra reps in and didn’t shortcut ourselves the least bit.
Today some might have a case of the DOMS, or Delayed Onset Muscle Soreness. DOMS is the outcome of microscopic tearing of the muscle fibers. The amount of tearing (and soreness) depends on how intense and how long you exercise. It typically will occur 24-48 hours following intense exercise.
What can we do to reduce soreness and recovery faster and get us back in the game faster!?!
Here are a few basic suggestions:
1.) Cool Down/Stretch/Foam Roll – Foam Rolling helps to massage the muscles by pushing the broken down acids out of your muscles and improve blood flow. The stretching will also improve your flexibility making you less stiff.
2.) Fluids – Drink lots of water! This will help your bodies’ metabolic function, by delivering nutrients to cells and aiding in eliminating bodily waste products from the cells.
3.) Active Recovery – Lite weight and/or gentle movements (jogging, biking, swimming ,etc…) help to circulate blood which transports nutrient and push along waste from your muscles. It is believed that active recovery movements can assist your muscles to repair and refuel faster.
4.) Ice Bath- Freeeeeze! A painful ice bath or ice massage is believed to help you to recover faster, reduce muscle soreness and prevent injury. It’s very difficult to get used to an ice bath. What I’ve done and continue to do is ice joints and muscles after WOD’ing hard, then jump into a warm Epsom salt bath, then follow up with ice again once I’m out of the tub. Personally it helps me with my aches and pains.
5.) Compression- Leggings and/or tops increase circulation and oxygen blood flow to minimize soreness and relieve muscle pain
6.) Sleep- While you sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair. Get that GH with ZZZ’S
Other items to consider- Nutrition and Not To Overtrain. Overtraining and bad nutrition can limit your fitness gains.