Ok, you're super sore. It might hurt to get out of bed, sit down on the toilet, and even wash your hair. I think we've all been so sore that we have contemplated canceling the rest of your workouts for the week to recover. When you're that sore you can take care of yourself by doing these few things:
1. Move:
Get your blood circulating. You can do light exercise, yoga, a long walk, or stretching at home. When you move your body you can reduce the effects of Delayed Onset Muscle Soreness.
2. Stretching & Mobility work:
Take the time to stretch before (dynamic stretches) and after your workouts. If you are super sore take time to stretch, and do mobility work on the areas that are extra tight.
3. Ice bath:
Taking an ice bath immediately after a workout has been shown to reduce muscle soreness. I've done this and it's freezing!
4. Hydrate:
When your muscles are sore or tight it's extremely important to hydrate! Drink lots of water, because we all know that 60% of our body weight is water!
5. Foam roll:
One of the best investments you can make would be to purchase a foam roller. Foam rollers are used for self myofascial release to aid in the recovery of sore muscles and assist in returning them to normal function.