Delayed onset muscle soreness is something you cannot really eliminate completely if you are working out hard and sincerely or kicking up your exercise intensity by a notch or two. The pain you experience with muscle soreness after a rigorous workout is not the same as that of cracked bones or torn ligament. Your Bulgarian bag trainer will show you how to avoid muscle soreness and manage pain 12 to 48 hours after a fitness workout.
The following steps shared by a renowned Bulgarian hydro bag trainer will help minimise the severity of delayed onset muscle soreness.
There is a reason why your instructor always asks you to perform warm up exercises before launching into a full-fledged Bulgarian hydro bag workout.
Warm up exercises help your body to warm up sufficiently and prevent stiffness, injuries and muscle soreness later on. 10 to 15 minutes of stretching exercises, skipping with a jumping rope or light free hand exercises are usually enough to prevent muscle soreness after workouts.
Cold and Hot Treatment
Alternating between cold and hot treatments can promote muscle recuperation and blood circulation. That is why, both doctors and personal trainers will ask you to apply ice packs on your sore muscles for 15 minutes and follow it up with heated pads for another 15 minutes and so on.
You can even alternate between cold and warm showers in your gym shower to find relief. All you require is a hydrotherapy shower head that can massage your body with its water jets. Such shower heads are pretty common nowadays, both in the public bathrooms of gyms as well as in homes.
Hydrotherapy of this kind loosens your tired and stiff muscles while improving circulation. Improved circulation allows nutrient and oxygen rich blood to reach your sore muscles quickly. This reduces your aches and pains significantly.
Bulgarian bag training can help you with your DOMs
Painkillers such as ibuprofen or over the counter low dose alternatives can help minimise your muscle aches and pains. If your pain becomes debilitating and too hard to handle, your fitness training may recommend an ibuprofen for you. But always consult a doctor if the pain does not subside even after taking pain medications.
A hearty post workout massage performed by a sports massage therapist or at least by a licensed masseuse may minimise your delayed onset muscle soreness by as much as 30 percent or even more. Your fitness training may ask your massage therapist to concentrate on your hamstrings and calves. You can get some awesome ideas: https://www.facebook.com/CrossfitUlladulla/
Sometimes, your massage therapist will also stretch your muscles to improve your flexibility. The effect of the massage may not be evident right then and there, but you will feel a whole lot better the next morning.
Your coach may also recommend alternating heavy duty, rigorous Bulgarian hydro bag workouts with low impact aerobic exercises for increasing blood flow and for reducing inflammation and pain. Another trick is to follow the RICE method or rest, ice, compression and elevation. Stretching in the shower or dipping in the Jacuzzi also works for many fitness enthusiasts.
We know how tough in can be to lose weight when you have to rely on boring, traditional, cardio workouts to get in shape.