1) VOLLEYBALL STRENGTH! BEING RELEASED NEXT WEEK!
2) 7 TIPS TO RELIEVING MUSCLE SORENESS
1) VOLLEYBALL STRENGTH!
I'm releasing my volleyball strength and conditioning program, "VOLLEYBALL STRENGTH! next week!
I have a special gift for the first 400 customers. To make sure you are one of the first 400, sign up to the priority notification list.
After you sign up, I'll also send you links to my lastest volleyball strength special reports.
[ More info on my strength program here ]
2) 7 TIPS TO RELIEVING MUSCLE SORENESS
Fast recovery is your secret weapon
to gains in strength and performance.
Why would you want to recover faster?
The better and more quickly you recover from your training, the sooner you can do another high intensity activity.
Basically, the faster you recover the more gains you can make and the faster you can improve.
How quickly you recover can be the difference between reaching and not reaching your goals.
IMMEDIATE MUSCLE SORENESS AND DOMS
Immediate muscle soreness is due to a buildup of metabolic by-products such as lactic acid and a lack of sufficient oxygen.
You may also experience DOMS (delayed onset muscle soreness) which begins 24-72 hours after an activity.
DOMS is mostly caused by exercise-induced muscle damage followed by inflammation-induced increase in fluid in the muscle.
**7 TIPS TO RELIEVING MUSCLE SORENESS**
TIP #1 Warm up before training.
It's important to spend
time warming up before training sessions, practices, and tournaments. A proper warm up will help you prevent injuries and recover from workouts.
TIP #2 Increase the blood flow and oxygen of the damaged area.
Increasing the blood flow and oxygen to the damaged area helps aid in the breakdown of metabolic by-products, speed nutrients to muscle cells for faster recovery, and helps remove unwanted debris.
TIP #3 Relax the muscles.
Experiment with static stretching and light exercise. Try out combinations of the two to see what works best for you.
Cool down with light exercise at the end of your workout. The sooner you do a cool down the better.
Static stretches help cool down your body because static stretches help muscles relax and bring muscle fibers back to resting length.
TIP #4 Light exercise.
“Active rest” is important to let muscles stay loose and more quickly become pain
free. Non-stressful exercise on your off days such as playing other sports or fun games like tag will help increase the circulation and relax your muscles.
TIP #5 Pre and post-workout meals.
Eating and drinking before, during, and after training will not only help get you through the workout, but also recover for the next training session.
TIP #6 Cold/hot contrasts.
Recover faster from your training by relieving muscle soreness through cold/hot showers. Running hot water relaxes muscles and increases circulation but will also increase inflammation and swelling.
Running cold water or icing will break the spasm cycle by increasing the circulation and interfering with pain signals. Ice is a great anti-inflammatory and will speed up the healing process.
For cold/hot showers, start with 1 to 3 minutes of cold then run the hot shower on your legs for 1 minute. You can repeat this cycle again a few times.
Always end with cold. Hot/cold contrasts can also be done using a sauna and swim or a whirlpool and cold plunge.
TIP #7 Massage.
Massage acts much like light exercise or gentle stretching. Massage increases circulation, coaxing the muscles to relax. The massage results in your nerves relaxing, your muscles loosening up helping blood flow and your body recover faster from your training.
Use a foam roll.
Give yourself a massage by foam rolling. The purpose of foam rolling is to regenerate your muscle tissue and help create the highest quality tissue. Athletes should use the foam roller because it's so easy to maintain the tissue on your own.